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 (7×1)
Every 2:30 Minutes For 15 Minutes (7 Sets) Complete 1 Front Squats @ 90-95+% or build up to a heavy single for the day if you would like to test for new 1RM…change to 1×1
John Blaze (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Thrusters (95/65)
10 Lateral Burpees
Buy-Out
3 Rounds Not For Time:
10 Reverse Lunges
10 Glute Bridges