CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretch
2 Minutes – Pigeon Pose
Warm-up
500m Row or 2 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 DB Reverse Lunges
10 DB Front Squats
10 Single Leg Deadlift (DB optional)
*5 Each Side on Single Leg Movements
Back Squat (3×1)
Build to a peak single for the day – Aim for 90+% of 1RM on all 3 working sets – Note heaviest set
Metcon (3 Rounds for time)
Each Round For Time:
9-6-3 and 30-20-10
DB Squat Cleans (45/25)
Double Unders
*Rest 2 Minutes
12-9-6 and 30-20-10
DB Power Cleans (45/25)
Double Unders
*Rest 2 Minutes
15-12-9 and 30-20-10
DB Front Squats (45/25)
Double Unders
*Singles 2:1
*20 Minute Cap
*Competitors Track: Complete 9-6-3 on all sets and sub squat snatch/power snatch/overhead squat at 50% of 1RM snatch
Extra Credit
Tabata Sit-ups or 5 x 10-15 GHD Sit-ups