CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Wall Quad Stretches and Pigeon Pose
2 Minutes – Band Lat/Shoulder Stretches + 10 Wall Angels
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 DB Front Raises
10 DB Lateral Raises
10 Band Face Pulls
2 Push Press + 1 Jerk (5×1)
Every 90 Seconds For 6 Minutes (5 Sets) Complete 2 Push Press + 1 Jerk (Build up to a heavy set for the day, note heaviest set)
Metcon (Time)
For Time:
1000m Row
50 Hang Power Cleans (75/55)
30 Push Press (75/55)
RX+ 95/65
Buy-Out
3 Rounds Not For Time:
10 Strict Toes to Bar
1 Minute Shoulder Taps or Handstand Hold + Weight Shift