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 KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 Monster Band Squats
Overhead Squat (5×1)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 OH Squat or 1 Back Squat @ 90+% of 1RM (Try to increase from last week)
Back Squat (5×1)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 OH Squat or 1 Back Squat @ 90+% of 1RM (Try to increase from last week)
Metcon (Time)
4 Rounds For Time:
12 Deadlifts @ 50% of 1RM
24 Wallballs (20/14)
12 Toes to Bar
RX+ Deadlifts (225/155)
Buy-Out
3×10 Romanian Deadlifts @ 50% of 1RM Back Squat/Barbell Row