CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Squat/Hamstring Stretches

2 Minutes – Band Hip Flexor Stretches/Pigeon Pose

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band X Walk

10 KB Swings

10 Monster Band Back Squats

Back Squat (1×5 @ 70%)

Back Squat (1×5 @ 80%)

Back Squat (1×2 @ 85%)

Back Squat (1×3 @ 90%)

Back Squat (1×1 @ 100%)

*Before entering percentages for your lifts, take 90% of your 1RM Back Squat to find “training max”. For Example: PR – 300# x 90% = 270#) Base percentages off of training max, not actual max.

Metcon (Time)

4 Rounds For Time:

400m Run

10 Front Squats @ 40-50% of 1RM Front Squat

Extra Credit

3×6 RDL @ 70% of 1RM Back Squat