CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretch

2 Minutes – Pigeon Pose

Warm-up

500m Row or 2 Minutes Jump Rope

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 DB Reverse Lunges

10 DB Front Squats

10 Single Leg Deadlift (DB optional)

*5 Each Side on Single Leg Movements

Back Squat (3×1)

Build to a peak single for the day – Aim for 90+% of 1RM on all 3 working sets – Note heaviest set

Metcon (3 Rounds for time)

Each Round For Time:

9-6-3 and 30-20-10

DB Squat Cleans (45/25)

Double Unders

*Rest 2 Minutes

12-9-6 and 30-20-10

DB Power Cleans (45/25)

Double Unders

*Rest 2 Minutes

15-12-9 and 30-20-10

DB Front Squats (45/25)

Double Unders

*Singles 2:1

*20 Minute Cap

*Competitors Track: Complete 9-6-3 on all sets and sub squat snatch/power snatch/overhead squat at 50% of 1RM snatch

Extra Credit

Tabata Sit-ups or 5 x 10-15 GHD Sit-ups