CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – External Rotation Stretches
2 Minutes – PVC Front Rack Stretch
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Hollow Rocks
10 Zombie Squats
10 Superman
Tempo Front Squat (1×8)
Tempo Front Squat (1×6)
Tempo Front Squat (1×6)
Tempo Front Squat (1×8)
(30×0 Tempo)
*3 Second Negative, 0 Second Pause at Bottom, Explosive Drive Up, 0 Second Pause at Top
Metcon (Time)
Kahn”
21 Pull-ups
21 Box Jumps (24/20)
3 Rope Climbs
200m Run
15 Pull-ups
15 Box Jumps (24/20)
2 Rope Climbs
400m Run
9 Pull-ups
9 Box Jumps (24/20)
1 Rope Climb
800m Run
*Sub 2:1 rope pulls or 3:1 ring rows for rope climbs as needed.
Comp Track:
CTB Pull-ups & Box Jumps at 30/24
Extra Credit
3×10 Back Extensions