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 – Lat/T-Spine and Front Rack Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Good Mornings
10 Monster Band Glute Bridges
10 Monster Band Goblet Squats
Front Squat + Back Squat (5 x 3+6)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 3 Front Squats + 6 Back Squats @ 65% of 1RM Front Squat.
*Hit 3 reps of front squat, quick rack and reset for back squat, no additional rest between
Metcon (3 Rounds for reps)
5 Rounds of :40 On/ :20 Off at Each Station:
Double Unders
KB Swings (53/35)
Burpees
*Rotate through stations one at a time until 5 rounds of each are completed, score is total reps at each station
Buy-Out
3×6 Back Extensions (Weight if possible)