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 or Band Hip Flexor Stretch
Warm-up
500m Row (20 SPM Pace)
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Glute Bridges
50ft Farmers Carry (Right)
10 Monster Band Goblet Squats
*2nd Round: 50ft front rack carry (L/R)
Back Squat (6×2)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Back Squat @ 83%
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Squat clean weight should be no more than 60% of your 1RM Clean
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Reverse Lunges (Front Rack or Farmers Carry)