CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Squat/Hamstring Stretches
2 Minutes – Band Hip Flexor Stretches/Pigeon Pose
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Monster Band X Walk
10 KB Swings
10 Monster Band Back Squats
Back Squat (1×5 @ 70%)
Back Squat (1×5 @ 80%)
Back Squat (1×2 @ 85%)
Back Squat (1×3 @ 90%)
Back Squat (1×1 @ 100%)
*Before entering percentages for your lifts, take 90% of your 1RM Back Squat to find “training max”. For Example: PR – 300# x 90% = 270#) Base percentages off of training max, not actual max.
Metcon (Time)
4 Rounds For Time:
400m Run
10 Front Squats @ 40-50% of 1RM Front Squat
Extra Credit
3×6 RDL @ 70% of 1RM Back Squat