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 Farmers Carry (Left)
10 Monster Band Lateral Walk/Glute Bridges/Hip March
50ft Heavy Single Arm Farmers Carry (Right)
Tempo Back Squat (1×8)
Tempo Back Squat (1×6)
Tempo Back Squat (1×6)
Tempo Back Squat (1×8)
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Tempo Back Squats @ Rep Scheme:
8-6-6-8 @ Tempo (30X2)
Metcon (AMRAP – Rounds and Reps)
Against a 10 Minute Running Clock:
Complete 500m Row
Then AMRAP In Remaining Time Of:
5 Pull-ups
10 Wallballs (20/14)
RX+ CTB Pull-ups and Wallballs (30/20)
Buy-Out
Glute/Ham Accessory:
3×20 Front Racked Lunges/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