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
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 Split Lunges
Tempo Front Squat (1×8)
Tempo Front Squat (1×6)
Tempo Front Squat (1×6)
Tempo Front Squat (1×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 8-6-6-8 (Start conservative for first set and build for each set of 6, heavier for last set of 8 than first)
Tempo @ 31X1
Metcon (AMRAP – Reps)
EMOM For 10 Minutes Complete:
7 DB Hang Squat Cleans (45/25)
Max Rep Burpees
*Score is total burpees completed
Buy-Out
Glute/Ham Accessory:
3×20 Walking Lunges (Front Racked)/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