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 – 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 Single Leg Deadlift/Goblet Squat
Back Squat (4×2)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 2 Back Squat @ 92%
*If you are unable to complete both reps unbroken, rack the bar and break reps into two singles
Lucky Seven Deuce (Time)
7 Rounds For Time:
7 Hang Power Cleans (95/65)
7 Front Squats (95/65)
7 Lateral Burpees
RX+ 115/75
Buy-Out
Glute/Ham Accessory:
3×12 Step-ups (Back 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