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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Front Rack Carry (Right)
10 Front Rack Half Kneeling Lunge
*2nd Round: Goblet Squats
Tempo Front Squat (1×4)
Tempo Front Squat (1×2)
Tempo Front Squat (1×2)
Tempo Front Squat (1×4)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme: 4-2-2-4
LinchPin 4 (Time)
2 Rounds For Time:
18 Calorie Row
15 Thrusters (95/65)
12 CTB Pull-ups
*If you finish 2 rounds in sub 6 minutes – rest until 8:00 and complete an additional round AFAP
Buy-Out
3 Rounds Not For Time:
10 RDL’s
10 Glute Bridges
20-25 GHD Sit-ups