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 (6×6)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Deadlifts @ 65%
Metcon (Time)
3 Rounds For Time:
15 Front Racked Lunges @ 40-50% of 1RM Front Squat
30 Box Jumps (24/20)
400m Run
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)