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
2 Rounds:
50ft Single Arm Farmers Carry (Left)
10 Single Leg Deadlifts
50ft Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Deadlift (6×6)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 65%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
10 Push-ups
10 Pistols
10 KB Swings (53/35)
*Band assist pistols as needed, sub 2:1 air squats if unable to safely complete pistols. Make sure you are in your heel during pistol on the descent and the drive up (DO NOT DRIVE OFF OF YOUR TOES)
Buy-Out
3×8 – Glute Ham Raise/Pendlay Row/Tempo Ring Row 31X3 (Heavier than last week)