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 (5×1)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 Back Squat @ 95%
*Grab a partner and spot all reps at 95%
Air Force WOD (Time)
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
*95/65 barbells
*EMOM complete 4 burpees
*Sub back squat if needed for oh squat
Buy-Out
3 Rounds Not For Time:
10 Glute Bridges
10 Back Extensions