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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Monster Band Hip Walk (Hip Rotation)
10 Monster Band Glute Bridges
10 Monster Band Goblet Squats
Front Squat + Back Squat (5×1+2)
Every 2:30 For 10 Minutes (5 Sets) Complete 1 Front Squats + 2 Back Squats @ 90+% of 1RM Front Squat.
*Hit 1 rep of front squat, quick rack and reset for 2 back squats, no additional rest between
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
3 Thrusters (95/65)
3 CTB Pull-ups
6 Thrusters (95/65)
6 CTB Pull-ups
9 Thrusters (95/65)
9 CTB Pull-ups
*Continue to add 3 reps each set until time expires…
Buy-Out
3 Rounds:
1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes)
1 Minute Rest