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 (5×4)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Front Squats @ 90-90+%
Metcon (Time)
3 Rounds For Time:
5 Muscle-ups
10 Squat Cleans @ 50% of 1RM up to 135/95
20 Box Jumps (24/20)
*Scale Muscle-ups or Sub 10 Pull-ups/5 Dips if no muscle-up
Choose a weight you can do touch and go reps or quick singles with short rest
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/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
Additional Conditioning Work
2 Rounds For Time:
250m Row/1 Minute Rest
500m Row/2 Minute Rest