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

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Heavy Single Arm Farmers (Left)

10 Monster Band Lateral Walk

50ft Front Rack Carry (Right)

10 Monster Band Glute Bridges

*2nd Round: Monster Band Goblet Squats & Split Lunges

Front Squat (1×4)

Front Squat (1×2)

Front Squat (1×2)

Front Squat (1×4)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Front Squats @ Rep Scheme:

4-2-2-4

*No tempo or pause moving forward but continue to control the negative portion of the movement and practice speed and timing on the drive out of the squat

Metcon (Time)

3 Rounds For Time:

400m Run

7 Reps of The Bear Complex (95/65)

*RX+ 135/95

(1 Rep = Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Jerk)

Buy-Out

3 Rounds Not For Time:

10 Back Extensions

10 Glute Bridges

20-25 GHD Sit-ups