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 – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×3)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 85-90%
Metcon (Time)
For Time:
750m Row
15 DB Hang Squat Cleans (45/25)
500m Row
15 DB Hang Squat Cleans
750m Row
Comp Track: Hang Squat Cleans (135/95)
Buy-Out
3 Rounds Not For Time:
20 Unbroken Front Racked Lunges (Stay at same load for all 3 sets)