CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Wall Quad Stretch or Band Hip Flexor Stretch
2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)
Warm-up
2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Single Leg Deadlifts
10 Monster Band Glute Bridges
10 Tempo Back Squats (33×1)
Back Squat (1×1)
20 Minutes to Establish Back Squat 1RM
*If you haven’t been consistently hitting your back squats each week, work to a heavy but not necessarily max single
Metcon (Time)
5 Rounds For Time:
15m/12w Calorie Row
10 Burpees Over Rower
RX+ 20m/15w Calorie Row and 15 Burpees
Buy-Out
5×15-20 GHD Sit-ups