CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll T-Spine and Lats with overhead reach
10 Glute Bridges
10 Windmills –
10 Cat/Camels –
10 T-Spine Openers –
Wrist Mobility plus 5-10 Push-ups
Skill Work/Activation
3-5 Wall Climbs
5-10 Kick to Handstand (Wall or Freestanding)
10-20 Weight Shift in Handstand or Shoulder Touches in Push-up Plank Position
Push Press (3×3)
Build to a peak set of 3 for the day – Aim for 80-90% of 1RM based off feel – Note heaviest set
Metcon (Time)
For Time:
50 Double Unders
15 Pull-ups
40 Double Unders
12 Pull-ups
30 Double Unders
9 Pull-ups
20 Double Unders
6 Pull-ups
10 Double Unders
3 Pull-ups
*2:1 Single Unders
*Competitors can choose to sub Muscle-ups 5-4-3-2-1 instead of Pull-ups
Additional Competitor Work
Every 90 Seconds For 3-4 Total Rounds:
1) 5-10 Strict Ring Dips + Max Kipping Ring Dips
2) 5-10 Kipping Swings on Rings
*Alternate Ring Dips on first 90 Seconds/Kipping Swings at next 90 seconds for 3-4 total rounds