CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-spine/Lat Mobility and Activation
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Single Leg Deadlifts
50ft KB Front Racked Lunge (L)
10 Monster Band Glute Bridge
Deadlift (4×3)
Every 3 Minutes For 9 Minutes (4 Sets) Complete 3 Deadlifts at 89%
Rump Shaker (Time)
3 Rounds For Time:
15 KB Swings (70/53)
30 Jumping Lunges
45 Double Unders (3:1 Singles)
RX+ 15 Power Snatch/30 Front Racked Lunges (75/55) and 90 Double Unders
Buy-Out
3×10 Glute Ham Raise