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 Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (7×1)
Every 2:30 Minutes For 15 Minutes (7 Sets) Complete 1 Back Squats @ 95+%
Metcon (Time)
400m Run
21 DB Squat Cleans (45/25)
9 Box Jumps (24/20)
400m Run
15 DB Squat Cleans (45/25)
15 Box Jumps (24/20)
400m Run
9 DB Squat Cleans (45/25)
21 Box Jumps (24/20)
RX+ Hang Squat Clean (135/95)
Buy-Out
Glute/Ham Accessory:
3×10 Back Racked Lunges/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