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 – Lat/T-Spine and Front Rack Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Single Arm Farmers Carry (KB – Right Side)
10 Single Leg Deadlift
50ft Single Arm Front Rack Carry (KB – Right Side)
10 Glute Bridges
*Round 2 – Switch Sides
Tempo Front Squat (5×5 @ 70%)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Tempo Front Squats @ 70%
*Tempo @ 31X1 (3 Second Negative, 1 Second Hold, Drive up, 1 Second Reset)
Metcon (Time)
For Time:
30-20-10
Deadlifts @ 40-45% of 1RM Deadlift
Lateral Burpees
Comp Track: Deadlifts (185/135)
Buy-Out
3 Rounds:
1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes or Rings)
1 Minute Rest