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 KB Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (4×10)
Every 4:00 Minutes For 12:00 Minutes (4 Sets) Complete 10 Back Squat (Complete 4×10 at the same weight, aim for 60-65% or build up to a heavier peak set of 10 than last week)
McFadden (AMRAP – Reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Max Calorie Row
Minute 2: Max KB Swings (53/35)
Minute 3: Max Sit-ups
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/3×10 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
Additional Conditioning Work
1-10 Burpees/1 Shuttle Sprint (Wall to Rig)
*Complete 1 Burpee/1 Shuttle Sprint…2 Burpees/1 Shuttle Sprint…3 Burpees/1 Shuttle Sprint…