CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll/Lax Ball Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Barbell Quad/Hip Flexor Mash
2 Minutes – Band Distracted Pigeon Pose
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts
10 Glute Bridges
10 KB Swings
Back Squat (1 Rep Max)
5 x 60%, 3 x 70%, 2 x 80%, 2 x 85%, 1 x 90%, 1 x 95%, 1 x 95+%, 1 x 100+%, 1 x 100+%
*The percentages listed are suggested warm-up/working reps to help you build to your 1RM efficiently without burning you out prior to that attempt(s). These are suggestions and can be tweaked as needed to help you individually work your way up to your 1RM attempt.
Metcon (Time)
For Time:
50-40-30-20-10
Double Unders
5-10-15-20-25
Burpees
Comp Track:
9-12-15-18-21-27
Burpees
100-80-60-40-20
Double Unders
*Comp Track Start/Finish with burpees
Extra Credit
5×15-20 GHD Sit-ups