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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Single Arm Farmers Carry (Left)
10 Single Leg Deadlifts
50ft Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Deadlift (6×8)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Deadlifts @ 62%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
3 Rounds of:
3 Power Cleans (95/65)
6 Front Racked Lunges (95/65)
9 Push-ups
RX+ (115/75)
1 Round = Run + 3 Rounds of 3/6/9
Buy-Out
Deadlift Accessory:
3×10 – Glute Ham Raise/Pendlay Row/Tempo Ring Row 31X3