CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – External Rotation Stretches

2 Minutes – PVC Front Rack Stretch

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Hollow Rocks

10 Zombie Squats

10 Superman

Tempo Front Squat (1×8)

Tempo Front Squat (1×6)

Tempo Front Squat (1×6)

Tempo Front Squat (1×8)

(30×0 Tempo)

*3 Second Negative, 0 Second Pause at Bottom, Explosive Drive Up, 0 Second Pause at Top

Metcon (Time)

Kahn”

21 Pull-ups

21 Box Jumps (24/20)

3 Rope Climbs

200m Run

15 Pull-ups

15 Box Jumps (24/20)

2 Rope Climbs

400m Run

9 Pull-ups

9 Box Jumps (24/20)

1 Rope Climb

800m Run

*Sub 2:1 rope pulls or 3:1 ring rows for rope climbs as needed.

Comp Track:

CTB Pull-ups & Box Jumps at 30/24

Extra Credit

3×10 Back Extensions