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 KB Farmers Carry (Left)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB Farmers Carry (Right)
10 Monster Band Goblet Squats
Tempo Front Squat (1×4)
Tempo Front Squat (1×2)
Tempo Front Squat (1×2)
Tempo Front Squat (1×4)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 4-2-2-4 (Work off of last weeks heaviest set of 4 and build for the sets of 2, drop as needed for final set of 4)
Tempo @ 31X1
Deadleg (Time)
15-12-9-6-3
Squat Cleans (135/95)
*200m run after each round
Buy-Out
Glute/Ham Accessory:
3×12 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