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
500m Row
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 (4×2)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 2 Back Squat @ 92%
*If you are unable to complete all both reps unbroken, rack the bar and break reps into two singles
Lucky 7 (Time)
7 Rounds For Time:
7 Hang Power Cleans
7 Front Squats
7 Lateral Burpees
*Barbell weight at 50% of 1RM Clean up to 155/105
Buy-Out
3 Rounds Not For Time:
10 Glute Bridges
10 Back Extensions