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
Paused Front Squat (1×8)
Paused Front Squat (1×6)
Paused Front Squat (1×6)
Paused Front Squat (1×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Front Squats @ Rep Scheme 8-6-6-8 (Base off tempo front squats from week 1 and build each set, drop set as needed for last set)
*Tempo – 23X1 (2 second negative, 3 count in the bottom, fast up, reset at the top)
Metcon (Time)
30-20-10
DB Thrusters (35/20)
Toes to Bar
Buy-Out
Glute/Ham Accessory:
3×10 Walking Lunges (Front Racked)/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