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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Heavy Single Arm Farmers (Left)
10 Monster Band Lateral Walk
50ft Front Rack Carry (Right)
10 Monster Band Glute Bridges
*2nd Round: Monster Band Goblet Squats & Split Lunges
Front Squat (1×8)
Front Squat (1×6)
Front Squat (1×6)
Front Squat (1×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme:
8-6-6-8
*No tempo or pause moving forward but continue to control the negative portion of the movement and practice speed and timing on the drive out of the squat
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Sub front squats as needed
*20 Minute Cap – Scale weight as needed
Buy-Out
3 Rounds Not For Time:
10 Reverse Lunges (Back Squat Rack)
10 Glute Bridges
20-25 GHD Sit-ups