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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
100ft Single Arm Farmer’s Carry (50ft Left/50ft Right)
10 Single Leg Band Hamstring Curl
10 Monster Band Glute Bridges
10 Goblet Squats
Back Squat (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Back Squats (Begin at 75-80% and build to a peak set of 2 for the day)
Metcon (Time)
For Time:
50 Wallballs (20/14)
10 Burpee Pull-ups
50 Wallballs
10 Burpee Pull-ups
50 Wallballs
*RX burpee pull-up is 6” above reach
RX+ 10 Burpee Muscle-ups
Buy-Out
3×8 RDL @ 50-60% of todays heaviest back squat