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 or 400m Run
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 (1×6)
Tempo Back Squat (1×4)
Tempo Back Squat (1×4)
Tempo Back Squat (1×6)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats @ Rep Scheme:
6-4-4-6 @ Tempo (20X2)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Buy-Out
3 Rounds Not For Time:
10 Front Racked Lunges
10 Glute Bridges