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
15 Second Side Bridge (Left)
50ft KB Farmers Carry (Left)
10 Monster Band Lateral Walk
10 Monster Band Glute Bridges
50ft KB Farmers Carry (Right)
15 Second Side Bridge (Right)
Back Squat (7×1)
Every 2:00 Minutes For 12:00 Minutes (7 Sets) Complete 1 Back Squat @ 95+%
*Option to work up to 1rm across 7 sets if you do not have one, or are in need of testing new 1rm. Change to 1×1 if completing 1RM
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 12 Minutes:
30 Double Unders
12 Front Squats @ 40% of 1RM
6 Toes to Bar
RX+ 50 Double Unders and Front Squat (135/95)
*1 partner completes full round AFAP then next partner, score is total rounds and reps completed
Buy-Out
3 Rounds Not For Time:
10 Romanian Deadlifts
10 Glute Bridges
*Heavier than last week