CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Band Lat/Shoulder Stretches
2 Minutes – Front Rack Mobility (PVC, Doorway Stretch, Band Stretch, etc.)
Warm-up
2 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts
10 Single Leg Squats (Use box or pull-up rig as needed)
10 Lunges
Tempo Front Squat (1×8)
Tempo Front Squat (1×8)
Tempo Front Squat (1×8)
Tempo Front Squat (1×8)
(30×0 Tempo)
*3 Second Negative, 0 Second Pause at Bottom, Explosive Drive Up, 0 Second Pause at Top
Metcon (Time)
For Time:
50 Double Unders (3:1 Singles)
25 Box Jumps (24/20)
20 6” Target Burpees
15 Toes to Bar
30 Push-ups (Ring Push-ups if possible)
15 Toes to Bar
20 6” Target Burpees
25 Box Jumps (24/20)
50 Double Unders (3:1 Singles)
Extra Credit
5×15-20 GHD Sit-ups