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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Monster Band Glute Bridge
Back Squat (6×6)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Back Squat @ 65%
Balls to the Wall (Time)
400m Run
50 Wallballs (20/14)
25 Pull-ups
50 Wallballs
400m Run
Buy-Out
Glute/Ham Accessory:
3×12 Weighted Glute Bridges/Tempo Back Extensions @21X3
Gymnastics Accessory:
3×10 Kipping Swings (Rings or Bar)/3×5 Box Kip with hold at top/3×5 Transition