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 Monster Band Glute Lateral Walk
50ft Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridge
Rounds 2: Monster Band Clam Shells and Single Leg Deadlifts
Deadlift (6×5)
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 5 Deadlifts @ 70%
Metcon (Time)
4 Rounds For Time:
12 Power Cleans @ 50% of 1RM Clean
12 Lateral Burpees
12 Toes to Bar
RX+ 155/105
Buy-Out
3×10 Glute Ham Raise (Weight if possible)