CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll/Lax Ball Calves, Quads, T-Spine and Lats
2 Minutes – Doorway Pec Stretch and Band Lat Stretch
2 Minutes – Internal/External Rotation Work
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Goblet Style Lunges
10 KB Swings
10 Goblet Squats
Tempo Front Squat (1×6)
Tempo Front Squat (1×4)
Tempo Front Squat (1×4)
Tempo Front Squat (1×6)
(30×0 Tempo)
*3 Second Negative, 0 Second Pause at Bottom, Explosive Drive Up, 0 Second Pause at Top
*Attempt to go heavier on your first set of 6 than you finished with last weeks heaviest successful set of 6…
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21 KB Swings (53/35)
15 Box Jumps (24/20)
9 Toes to Bar
Comp Track:
15 Power Snatch (75/55)
12 Box Jumps (24/20)
9 Toes to Bar
Extra Credit
3×20 Unbroken Walking Lunges (Attempt to increase weight each set)