CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Hip Flexor Stretches

2 Minutes – Band Distracted Pigeon Pose

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Monster Band Lateral Walk

10 Monster Band Glute Bridges

10 Single Leg Deadlifts

Tempo Deadlift (1×8)

Tempo Deadlift (1×6)

Tempo Deadlift (1×6)

Tempo Deadlift (1×8)

*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 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Deadlifts (155/105)

12 Bar Facing Burpees

9 Box Jumps (24/20)

Extra Credit

3×8 Glute Ham Raise