CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft KB Single Arm Farmer’s Carry (Left)

10 Glute Bridges

50ft KB Single Arm Farmer’s Carry (Right)

10 Second Side Bridge (Both Sides)

Deadlift (7×1)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Begin at 75% and build to a heavy single for the day)

*If you haven’t been hitting the deadlifts this cycle or are not looking to hit a heavy single, complete 5 reps every 2 minutes at 75%

Metcon (Time)

For Time:

30-20-10

Deadlifts (135/95)

Wallballs (20/14)

CTB Pull-ups

Buy-Out

3×10 Barbell Row