CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll/Lax Ball Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Wall Squad Stretch with Anterior Pelvic Tilt (90 Seconds Each Leg)

2 Minutes – Band Distracted Hip/Hamstring Stretch (Grab Knee, Pull to Chest/Bottom Leg Straight on Floor)

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band X Walk (Each Side)

10 Monster Band Glute Bridges (Weight as needed)

10 Heavy Russian KB Swings

Deadlift (1 Rep Max)

5 x 50%, 3 x 60%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95%, 1 x 95+%, 1 x 100+%, 1 x 100+%

*The percentages listed are suggested warm-up/working reps to help you build to your 1RM efficiently without burning you out prior to that attempt(s). These are suggestions and can be tweaked as needed to help you personally work your way up to your 1RM attempt.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double Unders (2:1 Singles)

20 Push-ups

10 Single Arm DB Snatch (45/25)

Comp Track:

10 KB Snatch (53/35)

Extra Credit

5×15-20 GHD Sit-ups