CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Front Squat (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Front Squat (Start at 80% and build to a heavy single for the day)
Metcon (Time)
50 Double Unders
15 Squat Clean Thrusters (95/65)
15 Toes to Bar
50 Double Unders
12 Squat Cleans Thrusters (115/75)
15 Toes to Bar
50 Double Unders
9 Squat Clean Thrusters (135/95)
15 Toes to Bar
RX+ 115/75, 135/95, 155/105
*Select 3 barbell weights (light/medium/heavy)
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/3×12 Weighted Glute Bridges
Gymnastics Accessory:
3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups
Additional Conditioning Work
For Time:
750m Row/3 Minute Rest
500m Row/2 Minute Rest
250m Row