CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Front Rack Mobility (Band Lat Stretch/High Elbow Stretch)

3 Minutes – Wall Squat Stretches

Warm-up

500m Row or 2 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlift

10 Saturday Nights (5/Side)

10 DB Thrusters

Back Squat (1×8 @ 65%)

Back Squat (1×8 @ 70%)

Back Squat (1×6 @ 80%)

Back Squat (1×6 @ 85%)

Metcon (Time)

5 Rounds For Time:

400m Run

15 Thrusters @ 40% of 1RM Clean and Jerk

*15 Minute Cap (Choose appropriate weights)

Extra Credit

4×10 Alternating Front Rack Step-ups

3×6 Pistols