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 – Front Rack Mobility
Warm-up
500m Row (250m without arm pull, leg and hip drive only)
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 Goblet Squats
*2nd Round: 50ft front rack carry (L/R)
Back Squat (6×3)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Back Squat @ 80%
Metcon (Time)
3 Rounds For Time:
18 Calorie Row
15 Thrusters @ 30-40% of 1RM Front Squat up to (95/65)
12 CTB Pull-ups
*Choose a weight you believe you can go unbroken with on each set of thrusters
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Reverse Lunges (Front Rack or Farmers Carry)