CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Hamstring Stretch

Skill Work/Activation

Coaches Choice Dynamic Warm-up

1-2 Rounds:

5-10 Strict Pull-ups or Ring Rows

10 Single Leg Deadlifts

10 KB Swings

Deadlift (3×2)

Build to a peak set of 2 for the day – Aim for 85+% of 1RM on all 3 working sets – Note heaviest set

Metcon (Time)

5 Rounds For Time:

21M/15W Calorie Row

15 DB Hang Squat Cleans (45/25)

9 Push-ups

*Choose a weight that allows you to complete squat cleans in 1-2 sets on all rounds

*Competitor track complete barbell hang squat cleans (75/55) and ring push-ups