CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Wall Quad Stretch or Band Hip Flexor Stretch
2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts
10 Ring Rows
10 Tempo Front Squats (33X1)
Front Squat (1RM)
20 Minutes to Establish Front Squat 1RM
Metcon (Time)
3 Rounds For Time:
400m Run
12 DB Squat Cleans (45/25)
24 Push-ups
RX+ 12 Squat Cleans (135/95) and 12 HSPU (6” Deficit if possible)
Buy-Out
5×1 Minute Plank Hold (Rest as needed)
*Max set of unbroken muscle-ups after each round if possible