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
10 Monster Band Back Squats
*Monster band back squats done as a group, focus on tempo, hold in bottom and full range of motion
Paused Back Squats (1×8)
Paused Back Squats (1×6)
Paused Back Squats (1×6)
Paused Back Squats (1×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squats @ Rep Scheme:
8-6-6-8 @ (3 Second Hold)
Metcon (Time)
For Time:
21-15-9
DB Squat Cleans (45/25)
Burpees
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Glute Bridges