CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Hamstring Stretches
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts (Unweighted)
15 KB Swings
10 Band Monster Band Walk (Each Side)
Deadlift (5×3 (No Touch and Go))
*Recommended sets – 3 x 60%, 3 x 70%, 3 x 80, 3 x 85%, 3 x 90(+)%
*If the percentages above seem light/easy for the last 2 sets, you can increase but don’t go to max effort. The first 2-3 sets should feel relatively light and can be used as warm-ups. Focus most of your energy on those last 2 heavy sets.
Metcon (Time)
For Time:
1000m Row
50 KB Swings (53/35)
50 Push-ups
Comp Track:
1000m Row
50 KB Swings (70/53)
25 HSPU
Extra Credit
3×10 Rear Foot Elevated Split Squat (30×0 Tempo)