CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Band Distracted Hip Flexor/Quad Stretches

2 Minutes – Front Rack Mobility Drills

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Glute Bridges

10 Single Leg Squats (Scale as needed)

10 Barbell Lunges (Front Rack)

Paused Front Squat (5×3 @ 70-80%)

70-80% of 1RM Front Squat (2 Second Pause In Bottom Position)

Metcon (AMRAP – Reps)

Every 3 Minutes For 15 Minutes (5 Rounds):

200m Run

Max Squat Cleans @ 40-50% of todays heaviest front squat

Comp Track:

155/105 Squat Clean

Extra Credit

5 Rounds Not For Time:

10-15 GHD Sit-ups

3-6 Muscle-ups (Sub Jumping Muscle-up or Transitions)