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 Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 Monster Band Squats
Overhead Squat (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat (Start light and build to a heavy single for the day)
Or…
Back Squat (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start light and build to a heavy single for the day)
Metcon (Time)
3 Rounds For Time:
400m Run
10 Hang Power Cleans (135/95)
10 Front Racked Lunges (135/95)
10 CTB Pull-ups
RX+ 20 CTB Pull-ups
Buy-Out
3×8 Romanian Deadlifts @ 75-80%% of 1RM Back Squat/Barbell Row (Heavier than last week)