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 (5×6)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Front Squats @ 80-85%
Metcon (AMRAP – Reps)
Partner WOD:
3 Rounds For Total Individual Reps:
Partner 1: 500m Row
Partner 2: Max Target Burpees (6″ Target)
*Each partner will row 3 times…while partner 1 rows, partner 2 completes max burpees. Score is total individual burpees completed.
Buy-Out
Glute/Ham Accessory:
3×10 Romanian Deadlifts/3×10 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