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 (5×4)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Front Squats @ 80-85%
*Aim for the same or heavier than last week, completing all reps
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
25 Toes to Bar
50 Double Unders (2:1 Singles)
15 Squat Cleans (135/95)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225/145)
*If scaling, pick 3 weights that work for you, increasing each set (light, moderately heavy, heavy)
*Mark as 16.2 for rounds completed under 4 minutes
Buy-Out
3 Rounds Not For Time:
10 Romanian Deadlifts
10 Glute Bridges