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 Single Leg Deadlift
10 Single Leg Glute Bridges
5 Front Squat/10 Back Squat w Monster Band
Front Squat + Back Squat (5×2+4)
Every 2:30 For 10 Minutes (5 Sets) Complete 2 Front Squats + 4 Back Squats @ 80% of 1RM Front Squat.
*Hit 2 reps of front squat, quick rack and reset for 4 back squat, no additional rest between
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
20 Bar Facing Burpees
15 OH Squats (95/65)
10 Pull-ups
*Sub front squats if unable to OH Squat
Comp Track –
AMRAP 10 Minutes:
60 Bar Facing Burpees
30 OH Squats (120/90)
10 Muscle-ups
Buy-Out
1 Minute – Assault Bike Races For Max Calories