CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Barbell Quad/Hip Flexor Mash

2 Minutes – Band Distracted Pigeon Pose

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlifts

10 Glute Bridges

10 KB Swings

Back Squat (1 Rep Max)

5 x 60%, 3 x 70%, 2 x 80%, 2 x 85%, 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 individually work your way up to your 1RM attempt.

Metcon (Time)

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

Burpees

Comp Track:

9-12-15-18-21-27

Burpees

100-80-60-40-20

Double Unders

*Comp Track Start/Finish with burpees

Extra Credit

5×15-20 GHD Sit-ups