CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Glute Bridges
*Round 2 – 10 ClamShells and 10 Single Leg Deadlifts
Back Squat (5×3)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 85-90%
Metcon (Time)
5 Rounds For Time:
15 Wallballs (20/14)
12 Hang Power Cleans (75/55)
9 Push-ups (scale up to ring pushups)
*These should be fast rounds (2-3 minutes max), if you’re going RX+ but not fast with HSPU, scale reps to 6 or 3…make up difference post workout as additional strength
RX+ Hang Power Cleans (95/65) and HSPU
Buy-Out
3×10 Romanian Deadlifts