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 (2×5)
Deadlift (2×5)
Deadlift (1x Max Reps)
Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts:
Sets 1 and 2: 2×5 Deadlifts @ 60%
Sets 3 and 4: 2×5 Deadlifts @ 70%
Set 5: 1×5+ Deadlifts @ 75-80%
*Last set is a max rep set
Metcon (Time)
3 Rounds For Time:
500m Row
15 DB Step-Overs (45/25 to 20” box or less as needed)
Buy-Out
3×10 Single Leg Deadlift (Each leg)/Back Extensions (Heavier than last week)