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 – Hamstring Activation (Band hamstring extension, good mornings, band hamstring curl, pvc/barbell RDL’s)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Monster Band Goblet Squats
*2nd Round: 50ft front rack carry (L/R)
Back Squat (6×5)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Back Squat @ 74%
*As we proceed with heavier percentages…if you can’t complete all reps in 1 set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 30 reps
Metcon (Time)
For Time:
21-15-9
DB Hang Squat Cleans (45/25)
CTB Pull-ups
*50 Double Unders before each set (Before 21, 15, 9)
Buy-Out
3 Rounds Not For Time:
10 Back Extensions
10 Reverse Lunges (Front Rack or Farmers Carry)