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
Paused Front Squat (1×6)
Paused Front Squat (1×4)
Paused Front Squat (1×4)
Paused Front Squat (1×6)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Front Squats @ Rep Scheme:
6-4-4-6
*Tempo – 23X1 (2 second negative, 3 count in the bottom, fast up, reset at the top)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 CTB Pull-ups
10 Front Squats (115/75)
10 Burpees
RX+ 135/95
Buy-Out
3 Rounds Not For Time:
10 Reverse Lunges (Back Squat Rack)
10 Glute Bridges
20-25 GHD Sit-ups