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
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
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
Front Squat (7×5)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 5 Front Squats @ 60-70%
Metcon (5 Rounds for reps)
5 x 3:00 AMRAP:
6 Burpees
8 Alternating Single Arm DB Squat Clean (45/25)
20 Lateral Hops Over DB
*Rest 1 Minute Between Rounds
Buy-Out
Glute/Ham Accessory:
3×20 Glute Bridges @21X2/1:00-1:30 (Each Leg) Isometric Lunge Hold/:20-:30/Side Star Plank Hold
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
500/400/300/200/100 Row (Rest 2:00/1:30/1:00/:30)