Tuesday, November 22nd


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

Back Squat (5×3)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 85-90%

Metcon (Time)

For Time:

750m Row

15 DB Hang Squat Cleans (45/25)

500m Row

15 DB Hang Squat Cleans

750m Row

Comp Track: Hang Squat Cleans (135/95)

Buy-Out

3 Rounds Not For Time:

20 Unbroken Front Racked Lunges (Stay at same load for all 3 sets)