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
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (4×10)
Every 4:00 Minutes For 12:00 Minutes (4 Sets) Complete 10 Back Squat (Start @ 50% and build up to a peak set of 10)
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 12 Minutes:
30 Double Unders
12 Front Squats @ 40% of 1RM
6 Toes to Bar
RX+ 50 Double Unders/Front Squat (135/95)/9 Toes to Bar
*1 partner completes full round AFAP then next partner, score is total rounds and reps completed
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
4x400m Run (2 Minutes Rest Between Efforts)