Tuesday, June 30th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll/Lax Ball Calves, Quads, T-Spine and Lats

2 Minutes – Doorway Pec Stretch and Band Lat Stretch

2 Minutes – Internal/External Rotation Work

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Goblet Style Lunges

10 KB Swings

10 Goblet Squats

Tempo Front Squat (1×6)

Tempo Front Squat (1×4)

Tempo Front Squat (1×4)

Tempo Front Squat (1×6)

(30×0 Tempo)

*3 Second Negative, 0 Second Pause at Bottom, Explosive Drive Up, 0 Second Pause at Top

*Attempt to go heavier on your first set of 6 than you finished with last weeks heaviest successful set of 6…

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

21 KB Swings (53/35)

15 Box Jumps (24/20)

9 Toes to Bar

Comp Track:

15 Power Snatch (75/55)

12 Box Jumps (24/20)

9 Toes to Bar

Extra Credit

3×20 Unbroken Walking Lunges (Attempt to increase weight each set)