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 or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
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
Paused Back Squat (1×4)
Paused Back Squat (1×2)
Paused Back Squat (1×2)
Paused Back Squat (1×4)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squat @ Rep Scheme:
4-2-2-4 @ (3 Second Hold)
Metcon (Time)
2 Rounds For Time:
400m Run
10 Burpee Pull-ups
31 Thrusters (45/35)
RX+ Burpee CTB Pull-ups/Thrusters (65/45)
Buy-Out
Glute/Ham Accessory:
3×15 Back Racked Lunges/Weighted Glute Bridges
Gymnastics Accessory:
3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups