CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch + Squat Stretches
2 Minutes – Front Rack Mobility (PVC, Doorway Stretch, Band Stretch, etc.)
Warm-up
Run/Row/Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Air Squats
10 Reverse Lunges
10 Goblet Squats
Tempo Front Squat (1×4)
Tempo Front Squat (1×4)
Tempo Front Squat (1×4)
Tempo Front Squat (1×4)
*3 Second Negative, 0 Second Pause at Bottom, Explosive Drive Up, 0 Second Pause at Top
Metcon (Time)
3 Rounds For Time:
10 Racked Lunges @ 50-60% of 1RM Front Squat
20 CTB Pull-ups
50 Double Unders (3:1 Singles)
Extra Credit
3×10 Back Extensions