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/Glute Bridges
50ft KB Farmers Carry (Right)
10 Monster Band Goblet Squats
Paused Front Squat (1×4)
Paused Front Squat (1×2)
Paused Front Squat (1×2)
Paused Front Squat (1×4)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Front Squats @ Rep Scheme 4-2-2-4 (Base off last weeks heaviest set of 4 and build)
*Tempo – 23X1 (2 second negative, 3 count in the bottom, fast up, reset at the top)
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Max Double Unders
Minute 2: Max Wallballs (20/14)
Minute 3: Max Sit-ups
Buy-Out
Glute/Ham Accessory:
3×16 Lateral Step-ups (8 per leg)/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