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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
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 Single Leg Deadlift/Goblet Squat
Back Squat (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squat @ 68%
Lil Chippa (Time)
500m Row
40 Deadlifts (185/135)
30 Box Jumps (24/20)
20 Burpees (6” Target)
10 HSPU
RX+ Deadlifts (225/155) and 6” deficit
Buy-Out
Glute/Ham Accessory:
3×10 Weighted Glute Bridges/Tempo Back Extensions @21X3 (Heavier than last week)
Gymnastics Accessory:
3×10 Kipping Swings (Rings or Bar)/5 Strict Ring Pull-ups and 5 Dips with 5 Second Hold in Bottom/5 MUP Transition (Jumping/Banded or Floor Kip)