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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
15 Second Side Bridge (Left)
50ft KB Farmers Carry (Left)
10 Monster Band Lateral Walk
10 Monster Band Glute Bridges
50ft KB Farmers Carry (Right)
15 Second Side Bridge (Right)
Back Squat (4×10)
Every 3 Minutes For 9 Minutes (4 Sets) Complete 10 Back Squats @ 50% of 1RM
*This is a deload week from squatting so it is recommended to keep your percentage at 50%. Take 2-3 warm-up reps of 5 reps and play with your squat stance to find your optimal position…one that feels the most comfortable/free of impingement, allows for the best range of motion and technique and feels the strongest. Use this stance for your 4 sets at 50%
Metcon (AMRAP – Reps)
EMOM For 12 Minutes (4 Rounds)
Minute 1: 15m/12w Calorie Row
Minute 2: 12 Front Racked Lunges @ 50% of 1RM Front Squat
Minute 3: 9 Burpee Box Jump Overs (24/20)
RX+ Front Racked Lunge 165/115 and 12 Burpee Box Jump Overs
Total Reps = 144M/132W
Buy-Out
3 Rounds Not For Time:
10 Romanian Deadlifts
10 Glute Bridges
*Heavier than last week