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 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 (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlifts @ 90+%
Metcon (Time)
3 Rounds For Time:
60 Double Unders
20 Burpees
10 DB Hang Power Clean + Lunge (45/25 – 1 DB Hang Power Clean + 2 Front Racked Lunges)
RX+ 100 Double Unders
Buy-Out
3×10 Single Leg Deadlift (Each leg)/Back Extensions (Heavier than last week)