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
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 (6×8)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Back Squat @ 62%
Metcon (Time)
For Time:
6-9-12-9-6
Lateral Burpees
Front Squats @ 55%
CTB Pull-ups
RX+ 185/125
Buy-Out
Glute/Ham Accessory:
3×15 Weighted Glute Bridges/Tempo Back Extensions @21X3
Gymnastics Accessory:
3×10 Kipping Swings (Rings or Bar)/5 Strict Pull-ups and 5 Strict Dips/5 MUP Transition (Jumping/Banded or Floor Kip)