CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft KB Front Rack Carry (Right)
10 Glute Bridges
*Round 2 – 10 Clamshells and 10 KB Front Racked Lunges
Front Squat (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Front Squat (Build by feel to a peak set of 1 for the day)
Metcon (Time)
For Time:
30-20-10
OH Squats (75/55)
Box Jumps (24/20)
RX+ 95/65
*Sub front squats as needed if scaling weight is not an option
Buy-Out
3×10 Glute Ham Raise