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 (6×3)
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 80-85%
Metcon (Time)
3 Rounds For Time:
400m Run
12 Front Racked Reverse Lunges @ 45-50% of 1RM Front Squat
21 Lateral Burpees
Buy-Out
3×10 Glute Ham Raise (Add weight or tempo 31X3)
Additional Conditioning Work
8 Rounds Total Alternating Tabata (4 Rounds Each):
Double Unders
Air Squats