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
Back Squat (4×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Back Squats @ 60-65% (Keep these light and focus on a good tempo down, strong position and drive out of the bottom)
Metcon (Time)
3 Rounds For Time:
30 Wallballs (20/14)
20 Power Cleans (115/75)
10 Box Jump Overs (24/20)
RX+ Power Cleans (135/95)
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
8x100m Run (30 Seconds Rest Between Efforts)