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 – Glute Activation
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Monster Band Glute Bridges
*2nd Round: 50ft front rack carry (L/R)
Back Squat (1×1)
Every 2:00 Minutes For 14 Minutes (8 Sets) Complete Back Squats @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 40×5, 50×5, 60×3
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Power Cleans (135/95)
10 Push-ups
15 Wallballs (20/14)
RX+ 155/105
Buy-Out
3 Rounds Not For Time:
10 Glute Bridges
10 Back Extensions