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 Front Rack Carry (Left)

10 Monster Band Lateral Walk

50ft Front Rack Carry (Right)

10 Front Rack Half Kneeling Lunge

*2nd Round: Goblet Squats

Tempo Front Squat (1×6)

Tempo Front Squat (1×4)

Tempo Front Squat (1×4)

Tempo Front Squat (1×6)

Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Front Squats @ Rep Scheme: 6-4-4-6

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

10 Deadlifts (225/155)

10 Bar Facing Burpees

RX+ 275/185

*Deadlift weight should be no more than 50-60% of 1RM

Buy-Out

3 Rounds Not For Time:

10 RDL’s

10 Glute Bridges

20-25 GHD Sit-ups