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
Deadlift (1×3)
Set 1: 3 @ 70%
Deadlift (1×3)
Set 2: 3 @ 75%
Deadlift (2×3)
Set 3 and 4: 3 @ 80%
Deadlift (1x Max Reps)
Set 5: 3+ Deadlifts @ 85%
*Last set is a max rep set
Metcon (Time)
3 Rounds For Time:
400m Run
15 Burpees
30 Wallballs (20/14)
Buy-Out
3×10 Single Leg Deadlift (Each leg)/Back Extensions (Heavier than last week)