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
Tempo Front Squat (1×6)
Tempo Front Squat (1×4)
Tempo Front Squat (1×4)
Tempo Front Squat (1×6)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme 6-4-4-6 (Work off of last weeks heaviest set of 6 and build for the sets of 4, drop as needed for final set of 6)
Tempo @ 31X1
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders (2:1 Singles)
20 Lateral Burpees
10 Deadlifts (185/125)
RX+ 60 Double Unders and Deadlifts (225/155)
Buy-Out
Glute/Ham Accessory:
3×15 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