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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Single Arm Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
*2nd Round: Monster Band Goblet Squats & Split Lunges
Front Squat (1×6)
Front Squat (1×4)
Front Squat (1×4)
Front Squat (1×6)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme:
6-4-4-6
*No tempo or pause moving forward but continue to control the negative portion of the movement and practice speed and timing on the drive out of the squat
Metcon (AMRAP – Reps)
AMRAP 8 Minutes:
3 Deadlifts @ 50% of 1RM
3 Push-ups
6 Deadlifts
6 Push-ups
9 Deadlifts
9 Push-ups
*Continue to increase reps by 3 until time expires
Comp Track: Deadlifts (225/155) and HSPU
Buy-Out
3 Rounds Not For Time:
10 Reverse Lunges (Back Squat Rack)
10 Glute Bridges
20-25 GHD Sit-ups