CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches

3 Minutes – Wall Squat Stretches

Warm-up

500m Row or 3 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlift

10 Lateral Squat + Twist

10 Forward, Lateral, Diagonal Lunges

Back Squat (1×10 @ 60% (of Training Max))

Back Squat (1×8 @ 70% (of Training Max))

Back Squat (1×6 @ 75% (of Training Max))

Back Squat (1×4 @ 80% (of Training Max))

Metcon (AMRAP – Reps)

8 Rounds For Reps:

30 Seconds Burpees

30 Seconds Double Unders

*Competition Track – Rest 3 Minutes and complete another 8 rounds

Extra Credit

Complete 4 Rounds – Not For Time:

8 Alternating Single Leg Box Jumps (20”)

12 Bulgarian Split Squats (3 Second Negative)

10 Alternating Pistols (3 Second Negative)