CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Band Hip Flexor Stretches + Band Squat Stretches
2 Minutes – Front Rack Mobility (PVC, Doorway Stretch, Band Stretch, etc.)
Weightlifting
Run/Row/Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work
1-2 Rounds:
10 Monster Band Glute Bridges
10 Monster Band Pause Squats
10 Single Leg Deadlifts
Paused Front Squat (1×5)
Paused Front Squat (1×5)
Paused Front Squat (1×5)
Paused Front Squat (1×5)
Pause Front Squat @ 50-60% of 1RM Front Squat (5 Second Pause In Bottom Position)
Metcon (AMRAP – Reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1 – 12 Weighted Step-ups (20” Box/Choose Weight)
Minute 2 – 10 DB or KB Renegade Rows (Choose Weight)
Minute 3 – 200m Sprint
*Step-ups can be farmers carry style or barbell in back squat rack
*Go as heavy as possible with step-ups and rows while maintaining good technique
*If you can’t complete under 1 minute, complete 100m sprint or go right into step-ups if you can do without the rest period
Comp Track:
Minute 1 – Weighted Barbell Step-ups @ 30-40% of 1RM Front Squat
Minute 2 – 3-5 Muscle-ups
Minute 3 – 200m Run
Extra Credit
3×8 Back Extensions (Weight If Possible)