CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes and T-Spine
2 Minutes – Band Hamstring Stretch
Skill Work/Activation
Coaches Choice Dynamic Warm-up
1-2 Rounds:
5-10 Strict Pull-ups or Ring Rows
10 Single Leg Deadlifts
10 KB Swings
Deadlift (3×2)
Build to a peak set of 2 for the day – Aim for 85+% of 1RM on all 3 working sets – Note heaviest set
Metcon (Time)
5 Rounds For Time:
21M/15W Calorie Row
15 DB Hang Squat Cleans (45/25)
9 Push-ups
*Choose a weight that allows you to complete squat cleans in 1-2 sets on all rounds
*Competitor track complete barbell hang squat cleans (75/55) and ring push-ups