CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Hamstring/IT Band/Hip Stretches

2 Minutes – T-Spine Mobility (Foam Roll with overhead reach, Cat and camel, T-Spine Openers (Elbow Reach)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Single Leg Deadlifts

10 Ring Rows

10 Banded Good Mornings

Deadlift (3×3 Deadlift (No Touch And Go))

3×60%, 3×70%, 3×80%

Deadlift (6×5)

Every 90 Seconds For 7:30 Minutes (6 Sets) Complete 5 Touch and Go Deadlifts @ 65%

Metcon (3 Rounds for reps)

3 Rounds Each For Reps:

1 Minute Max Calorie Row (Calories)

1 Minute Jumping Lunges

1 Minute Sit-ups

*Rest 1 Minute Between Rounds

*Sub Reverse Lunges If Unable to Jumping Lunge

Extra Credit

6x200m Run (1:1 Rest)