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 or Band Hip Flexor Stretch
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 (6×2)
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Back Squat @ 83%
Metcon (AMRAP – Reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1: 15m/12w Calorie Row
Minute 2: 5 Hang Power Cleans + 10 STOH (115/75)
Minute 3: Max Rep Sit-ups
RX+ 135/95
*Clock will be set for 1 minute intervals with 10 second rest to rotate
Buy-Out
Glute/Ham Accessory:
3×8 Reverse Lunges/Weighted Glute Bridges (Attempt heavier then last week)
Gymnastics Accessory:
3×10 Kipping Swings (Rings or Bar)/5 Strict Ring Pull-ups with 3 second hold at top of pull and 5 Dips with 5 Second Hold in Bottom/5 MUP Transition (Jumping/Banded or Floor Kip)