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 Front Squats
*Monster band front squats done as a group, focus on tempo, hold in bottom and full range of motion
Front Squat (5-3-3-1-1-1-1)
Every 2:30 Minutes For 15 Minutes (7 Sets) Complete Front Squats @ Rep Scheme:
5-3-3-1-1-1-1
Following 2 warm-up sets between 40-60% – begin working sets at approximately 75% for set of 5, then build by feel, working up to new 1RM for the day
*Coach should be present for all 1RM attempts to ensure full depth is achieved
Metcon (AMRAP – Reps)
Against an 8 Minute Running Clock:
Complete 750m Row
Max Burpees in Remaining Time
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Glute Bridges