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
Paused Back Squats (1×6)
Paused Back Squats (1×4)
Paused Back Squats (1×4)
Paused Back Squats (1×6)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squats @ Rep Scheme:
6-4-4-6 @ (3 Second Hold)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Squats (135/95)
15 Box Jumps (24/20)
Comp Track: Squat Cleans (135/95)
Buy-Out
3 Rounds Not For Time:
10 Reverse Lunges
10 Back Extensions