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