CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf/Ankle Mobility + 5 Tempo Single Leg Squats 30×1 (Use Assistance as needed)
2 Minutes – Squat Mobility (Band Squat/Hip Stretches or Wall Squat Stretches)
Warm-up
3 Minutes Jump Rope/Double Under
Coaches Choice Dynamic Warm-up
Skill Work/Activation
10 Single Leg Deadlifts
10 Glute March
10 Monster Band Back Squats
Back Squat (5×6 @ 65-75%)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 6 Back Squats @ 65-75%
Metcon (Time)
3 Rounds For Time:
400m Run
10 DB Squat Clean Thrusters (45/25)
RX+ Squat Clean Thrusters (95/65)
Comp Track – 15 Squat Clean Thrusters (115/75)
Buy-Out
3 Rounds Not For Time:
10 DB Bulgarian Split Squats (10/Leg)
10 Single Leg Calf Raise (10/Leg)
*Comp Track – Add 3×10 Alternating Pistols after 3 Rounds are complete