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
Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Front Squat (1×4)
Front Squat (1×2)
Front Squat (1×2)
Front Squat (1×4)
Performance:
Every 2:30 Minutes For 7:30 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 4-2-2-4
Metcon (Time)
800m or 4:00 Run (Buy-in)
Directly into:
50-40-30-20-10
Sit-ups
40-30-20-10
KB Swings (53/35)
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
Buy-Out
Glute/Ham Accessory:
3×12 Glute Bridges @21X2/1:00-1:30 (Each Leg) Isometric Lunge Hold/:20-:30/Side Star Plank Hold
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
8 x 1:00 Sprints (Rest 1:1)