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 or 400m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts
Deadlift (5×5)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set of 5 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
400m Run
12 Deadlifts @ 60-70% of todays heaviest set
12 Box Jump Overs (24/20)
Buy-Out
3×8 Romanian Deadlifts @ 80+% of 1RM Back Squat/Barbell Row (Heavier than last week)