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 Heavy Single Arm Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Front Squat (4×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Front Squats @ 70-75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders (2:1 Singles)
20 Lateral Burpees
10 Front Racked Lunges @ 45-50% of 1RM Front Squat
RX+ 60 Double Unders
Buy-Out
Glute/Ham Accessory:
3×10 Romanian Deadlifts/3×20 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