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/Glute Bridges
50ft KB Farmers Carry (Right)
10 Monster Band Goblet Squats
Front Squat (1×4)
Front Squat (1×2)
Front Squat (1×2)
Front Squat (1×4)
Every 2:30 Minutes For 7:30 Minutes (4 Sets) Complete Front Squats @ Rep Scheme 4-2-2-4 (Base off previous weeks sets of 6/4 and build)
Hot Legs (Time)
100 Double Unders (2:1 Singles)
21 Squat Cleans (135/95)
75 Double Unders
15 Squat Cleans (155/105)
50 Double Unders
9 Squat Cleans (185/125)
Buy-Out
Glute/Ham Accessory:
3×10 Lateral Step-ups (5 per leg)/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