CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches
3 Minutes – Wall Squat Stretches
Warm-up
500m Row or 3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlift
10 Lateral Squat + Twist
10 Forward, Lateral, Diagonal Lunges
Back Squat (1×10 @ 60% (of Training Max))
Back Squat (1×8 @ 70% (of Training Max))
Back Squat (1×6 @ 75% (of Training Max))
Back Squat (1×4 @ 80% (of Training Max))
Metcon (AMRAP – Reps)
8 Rounds For Reps:
30 Seconds Burpees
30 Seconds Double Unders
*Competition Track – Rest 3 Minutes and complete another 8 rounds
Extra Credit
Complete 4 Rounds – Not For Time:
8 Alternating Single Leg Box Jumps (20”)
12 Bulgarian Split Squats (3 Second Negative)
10 Alternating Pistols (3 Second Negative)