CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Quad Stretch

2 Minutes – Hamstring Stretches

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlifts (Unweighted)

15 KB Swings

10 Band Monster Band Walk (Each Side)

Deadlift (5×3 (No Touch and Go))

*Recommended sets – 3 x 60%, 3 x 70%, 3 x 80, 3 x 85%, 3 x 90(+)%

*If the percentages above seem light/easy for the last 2 sets, you can increase but don’t go to max effort. The first 2-3 sets should feel relatively light and can be used as warm-ups. Focus most of your energy on those last 2 heavy sets.

Metcon (Time)

For Time:

1000m Row

50 KB Swings (53/35)

50 Push-ups

Comp Track:

1000m Row

50 KB Swings (70/53)

25 HSPU

Extra Credit

3×10 Rear Foot Elevated Split Squat (30×0 Tempo)