CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility/Stability
Warm-up
400m Run or 500m Row
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
Front Squat (1×6)
Front Squat (1×4)
Front Squat (1×4)
Front Squat (1×6)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 6-4-4-6 (Base off last weeks sets of 8/6 and build)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Reverse Lunges (Back Rack @ 115/75)
12 Pull-ups
*10 burpees each time you drop the bar on lunges
RX+ Lunges (135/95) and CTB Pull-ups
Buy-Out
Glute/Ham Accessory:
3×10 Lateral Step-ups (5 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