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 – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
10 Monster Band Back Squats
*Monster band back squats done as a group, focus on tempo, hold in bottom and full range of motion
Tempo Back Squat (1×8)
Tempo Back Squat (1×6)
Tempo Back Squat (1×6)
Tempo Back Squat (1×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats @ Rep Scheme:
8-6-6-8 @ Tempo (20X2)
Metcon (2 Rounds for reps)
Against a 10 Minute Running Clock:
Complete 750m Row
Then @ 4 Minutes Complete (3 Rounds of Each)
Even Minutes: Max Wallballs
Odd Minutes: Max Pull-ups
RX+ Odd Minutes: Max Muscle-ups
*2 Scores – 1) Max Wallballs 2) Max Pull-ups or MUP’s
Buy-Out
3 Rounds Not For Time:
10 Good Mornings
10 Glute Bridges