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 (6×8)
Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 8 Back Squat @ 74%
*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 48 reps or as many as manageable throughout the 18 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
200m Run
10 Burpee Box Jump Overs (24/20)
Buy-Out
Glute/Ham Accessory:
3×15 Reverse Lunges/Weighted Glute Bridges (Attempt heavier glute bridges then week 1, 4 weeks ago)
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)