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 (1×1)
Every 2:00 Minutes For 14 Minutes (8 Sets) Complete Back Squats @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 40×5, 50×5, 60×3
Metcon (Time)
3 Rounds For Time
400m Run
15 Deadlifts (225/155)
15 Burpees
*Deadlifts weight should allow you to complete 15 reps in 2-3 sets max
Buy-Out
Glute/Ham Accessory:
3×10 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