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 Good Mornings
10 Monster Band Glute Bridges
10 Monster Band Back Squats
Front Squat + Back Squat (5×3+6)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 3 Front Squats + 6 Back Squats @ 70% of 1RM Front Squat.
*Hit 3 reps of front squat, quick rack and reset for back squat, no additional rest between
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes:
10 Pull-ups
20 Wallballs (20/14)
30 Double Unders (2:1 Singles)
Comp Track:
7 Muscle-ups
50 Wallballs (20/14)
100 Double Unders
Buy-Out
3×10/Side – KB Front Rack Reverse Lunge