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)
Paused Back Squat (1×8)
Paused Back Squat (1×6)
Paused Back Squat (1×6)
Paused Back Squat (1×8)
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Paused Back Squats @ Rep Scheme:
8-6-6-8 @ (3 Second Hold)
Metcon (Time)
21-15-9
DB Squat Cleans (45/25)
Burpees
Buy-Out
Glute/Ham Accessory:
3×10 Front 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