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 KB Farmers Carry (R)
10 Glute Bridges
50ft KB Farmers Carry (L)
10 OH Squats
Back Squat (5×1)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 1 OH Squat or 1 Back Squat @ 90+% of 1RM (Try to increase from last week)
Overhead Squat (5×1)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 1 OH Squat or 1 Back Squat @ 90+% of 1RM (Try to increase from last week)
Metcon (Time)
For Time:
400m Run
21 Deadlifts (135/95)
9 Toes to Bar
400m Run
15 Deadlifts
15 Toes to Bar
400m Run
9 Deadlifts
21 Toes to Bar
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)