CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Front Rack Mobility (Band Lat Stretch/High Elbow Stretch)
3 Minutes – Wall Squat Stretches
Warm-up
500m Row or 2 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlift
10 Saturday Nights (5/Side)
10 DB Thrusters
Back Squat (1×8 @ 65%)
Back Squat (1×8 @ 70%)
Back Squat (1×6 @ 80%)
Back Squat (1×6 @ 85%)
Metcon (Time)
5 Rounds For Time:
400m Run
15 Thrusters @ 40% of 1RM Clean and Jerk
*15 Minute Cap (Choose appropriate weights)
Extra Credit
4×10 Alternating Front Rack Step-ups
3×6 Pistols