CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats

2 Minutes – Wall Quad Stretch

2 Minutes – Band Distracted Pigeon Pose

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Hollow Rocks

10 Glute Bridges

10 Single Arm KB Swings

Tempo Deadlift (1×3)

Tempo Deadlift (1×2)

Tempo Deadlift (1×2)

Tempo Deadlift (1×3)

*Tempo here is focusing on the lowering/eccentric portion of the lift and loading our hamstrings…

From the top of the deadlift, 2 second negative, 1 second pause with the bar resting completely on the floor, normal speed deadlift, quick pause and right back down

Metcon (Time)

3 Rounds For Time:

500m Row

25 Box Jumps (24/20)

25 Sit-ups