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
2 Rounds:
50ft Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Front Rack Carry (Right)
10 Front Rack Half Kneeling Lunge
*2nd Round: Goblet Squats
Paused Front Squat (1×8)
Paused Front Squat (1×6)
Paused Front Squat (1×6)
Paused Front Squat (1×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Front Squats @ Rep Scheme:
8-6-6-8
*Tempo – 23X1 (2 second negative, 3 count in the bottom, fast up, reset at the top)
Metcon (Time)
3 Rounds For Time:
400m Run
40 Wallballs (20/14)
Buy-Out
3 Rounds Not For Time:
10 RDL’s
10 Glute Bridges
20-25 GHD Sit-ups