CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – T-Spine/Lat Mobility and OH Mobility/Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Goblet Style Reverse Lunges
10 Single Leg Deadlift
10 Goblet Squats
Back Squat (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Back Squats (Begin at 60% and build to a peak set of 5 for the day)
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
3 Overhead Squats (95/65)
3 CTB Pull-ups
6 Overhead Squats (95/65)
6 CTB Pull-ups
9 Overhead Squats (95/65)
9 CTB Pull-ups
*Continue to add 3 reps until time expires
*Sub Front Squats as needed
Buy-Out
3 Rounds:
1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes or Rings)
1 Minute Rest