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 – Lat/T-Spine and Front Rack Mobility

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Monster Band Hip Walk (Hip Rotation)

10 Monster Band Glute Bridges

10 Monster Band Goblet Squats

Front Squat + Back Squat (5×1+2)

Every 2:30 For 10 Minutes (5 Sets) Complete 1 Front Squats + 2 Back Squats @ 90+% of 1RM Front Squat.

*Hit 1 rep of front squat, quick rack and reset for 2 back squats, no additional rest between

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

3 Thrusters (95/65)

3 CTB Pull-ups

6 Thrusters (95/65)

6 CTB Pull-ups

9 Thrusters (95/65)

9 CTB Pull-ups

*Continue to add 3 reps each set until time expires…

Buy-Out

3 Rounds:

1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes)

1 Minute Rest