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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Monster Band Lateral Walks
10 Monster Band Glute Bridges
10 Monster Band Back Squats
Back Squat (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Back Squat (Begin at 80-85% and build to a peak single for the day)
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Thrusters (75/55)
Lateral Burpees
RX+ Thrusters (95/65)
Buy-Out
5×15-20 GHD Sit-ups