CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, Quads, T-Spine, Pecs and Lats
2 Minutes – Wall Quad Stretch w/ Overhead Reach
2 Minutes – Shoulder Mobility (PVC/Plates/Bands)
Warm-up
2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
5 Behind the Neck Push Press
5 Tempo Overhead Squats (3330)
Overhead Squat (5×3)
Build up to a heavy(ish) triple for the day, note heaviest set
Metcon (Time)
For Time:
21-15-9
Deadlifts @ 50% of 1RM
Box Jumps (24/20)
Buy-Out
8x100m Run (1:1 Rest)
and/or
3×8 Glute Ham Raise (Weight if possible)