CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/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 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 and Reverse Lunges
Back Squat (4×8)
Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Back Squats @ 75-80%
*Aim for the same or heavier than last week, completing all reps
Metcon (Time)
For Time:
30 Double Unders
15 Power Cleans (115/75)
9 Toes to Bar
30 Double Unders
12 Power Cleans
15 Toes to Bar
30 Double Unders
9 Power Cleans
21 Toes to Bar
RX+ 50 Double Unders and 10/20/30 Toes to Bar
Buy-Out
3×10 Back Extensions/3×6 (Each Leg) Bulgarian Split Squats