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

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Monster Band Clam Shells

10 Single Leg Deadlifts

10 Russian KB Swings

Deadlift (5×3 @ 80-85%)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Deadlifts @ 80-85% (No touch and Go, set for each pull)

Dirty Diana (Time)

For Time:

21-15-9

Power Cleans (135/95)

HSPU

*Sub Ring Push-ups or 30-20-10 Push-ups

Buy-Out

3×8 Back Extensions (Weight if possible)