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 Clamshells
50ft Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts
Deadlift (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Deadlift @ 90-100%
*If feeling good and have been on deadlift for majority of this cycle, option to build to a new 1RM
Metcon (Time)
3 Rounds For Time:
500m Row
12 DB Step-overs (45/25 to 20” Box)
12 Alternating DB Renegade Rows (45/25)
Buy-Out
3×10 Glute Ham Raise – 3131 (Weight if possible)