CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

10 Leg Kicks

:30 Bretzel Stretch

10 Glute Bridges

10 Cat/Camels

10 T-Spine Openers

10 Squat to Stands

Skill Work/Activation

2 Rounds:

10 Good Mornings

10 Single Leg Deadlift

10 Air Squats

Back Squat (3×3)

Build to a peak set of 3 for the day – Aim for 75-85% of 1RM on all 3 working sets – Note heaviest set

Metcon (Time)

Partner WOD:

3 Rounds For Time:

1) 500m Row

2) 15 Front Squats *95/65

15 Lateral Burpees

*Choose weight on squats you can go unbroken every set, sub goblet squats if needed

*Partner 1 will complete 500m Row while partner 2 completes all 30 reps of front squats and lateral burpees, rotate once both athletes have finished. Each athlete will complete 3 full rounds

*If rowers allow, athletes may complete this work out individually

*Competitors complete 5 rounds of 250m row, 15 Overhead Squats @ 50% of 1RM snatch and 15 lateral burpees