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
50ft Heavy Single Arm Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Front Rack Carry (Right)
10 Monster Band Glute Bridges
Front Squat (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 80-85%
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
2 Rounds:
10 OH Squats (95/65)
10 CTB Pull-ups
2 Rounds:
12 OH Squats
12 CTB Pull-ups
2 Rounds:
14 OH Squats
14 CTB Pull-ups
*Sub front squats as needed
*Continue to add 2 sets with 2 additional reps until time expires…
*Add CF Open 15.2 for rounds completed under 3 minutes (0-3:00, 3:00-6:00…)
Buy-Out
3 Rounds Not For Time:
10 Back Racked Step-ups
10 Glute Bridges