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
Back Squat (6×4)
Every 3:00 Minutes For 15:00 Minutes (6 Sets) Complete 4 Back Squats @ 80-85%
Hot Sauce (Time)
21-15-9
Power Cleans (115/75)
42-30-18
Wallballs (20/14)
RX+ Power Cleans (135/95)
Buy-Out
Glute/Ham Accessory:
3×10 Back Extensions/3×10 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
2x800m Run (4 Minutes Rest Between Efforts)