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

400m Run

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 Split Lunge

*2nd Round: Goblet Squats

Tempo Front Squat (1×8)

Tempo Front Squat (1×6)

Tempo Front Squat (1×6)

Tempo Front Squat (1×8)

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

8-6-6-8

*After each completed set complete 5 strict pull-ups

Metcon (AMRAP – Reps)

EMOM For 10 Minutes Complete:

7 Thrusters (95/65)

Max Rep Lateral Burpees

RX+ 115/75

*Score is total burpees completed

Buy-Out

3 Rounds Not For Time:

10 RDL’s

10 Glute Bridges

20-25 GHD Sit-ups