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
*Round 2: Monster Band Clam Shells and KB Swings
Deadlift (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 68%
Metcon (Time)
3 Rounds For Time:
400m Run
15 Front Racked Lunges @ 40% of Front Squat 1RM
15 Lateral Burpees
RX+ Front Racked Lunges (135/95)
Buy-Out
3×8 – Glute Ham Raise/Pendlay Row/Tempo Ring Row 31X3 (Heavier than last week)