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