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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Front Rack Carry (Left)
10 Monster Band Lateral Walk
50ft Front Rack Carry (Right)
10 Front Rack Split Lunge
*2nd Round: Goblet Squats
Tempo Front Squat (1×8)
Tempo Front Squat (1×6)
Tempo Front Squat (1×6)
Tempo Front Squat (1×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme:
8-6-6-8
*After each completed set complete 5 strict pull-ups
Metcon (AMRAP – Reps)
EMOM For 10 Minutes Complete:
7 Thrusters (95/65)
Max Rep Lateral Burpees
RX+ 115/75
*Score is total burpees completed
Buy-Out
3 Rounds Not For Time:
10 RDL’s
10 Glute Bridges
20-25 GHD Sit-ups