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/Glute Bridges/Hip March
50ft Heavy Single Arm Farmers Carry (Right)
Back Squat (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squats @ 90+%
*Go heavier than last week if possible, even if only a 5 pound increase
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
7 Muscle-ups
28 Wallballs (20/14)
*Sub Bar Muscle-ups, Jumping Muscle-ups or 7 Pull-ups/7 Dips
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