Friday, March 20th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Quads, Lats and T-Spine

2 Minutes – Band Hip Flexor Stretches

Skill Work/Activation

Coaches Choice Dynamic Warm-up

1-2 Rounds:

10 Single Arm Dumbbell Press (5 per side)

10 Goblet Squats

10 DB Rows (5 per side)

Shoulder Press (3×3)

Build to a peak set of 3 for the day – Aim for 80+% of 1RM on all 3 working sets – Note heaviest set)

Metcon (Time)

For Time:


Front Squats (115/75)


*Complete 50 Double Unders/100 Singles to start each round

*Competitors use 135/95 on Front Squats and CTB Pull-ups