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 (6×2)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Front Squats @ 90-95%
Metcon (Time)
250m Row
21 DB Thrusters (35/20)
15 Pull-ups
250m Row
15 DB Thrusters
15 Pull-ups
250m Row
9 DB Thrusters
15 Pull-ups
RX+ DB Thrusters (45/25) and CTB Pull-ups
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/3×15 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
3 Rounds For Time:
500m Row/2 Minute Rest