CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll Calves and Ankles, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Pigeon Pose
Warm-up
500m Row or 2 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Goblet Squats
10 Glute Bridges
:20 Hollow Body Hold
Back Squat (1×10 @ 60%)
Back Squat (1×8 @ 65%)
Back Squat (1×6 @ 70%)
Back Squat (1×6 @ 75%)
Back Squat (1×6 @ 80%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
5 Power Cleans (135/95)
10 Toes to Bar
15 Wallballs (20/14)
RX + 155/105
Extra Credit
4×10 Bulgarian Split Squats (3 Second Negative)
3×8 Pistols