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
2 Rounds:
50ft Heavy Single Arm Farmers (Left)
10 Monster Band Lateral Walk
50ft Front Rack Carry (Right)
10 Monster Band Glute Bridges
*2nd Round: Monster Band Goblet Squats & Split Lunges
Front Squat (1×4)
Front Squat (1×2)
Front Squat (1×2)
Front Squat (1×4)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme:
4-2-2-4
*No tempo or pause moving forward but continue to control the negative portion of the movement and practice speed and timing on the drive out of the squat
Metcon (Time)
3 Rounds For Time:
400m Run
7 Reps of The Bear Complex (95/65)
*RX+ 135/95
(1 Rep = Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Jerk)
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Glute Bridges
20-25 GHD Sit-ups