CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/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 Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Glute Bridges
*Round 2 – 10 ClamShells and 10 Single Leg Deadlift
Deadlift (2×3 @ 70%)
Deadlift (2×3 @ 80%)
Deadlift (1x Max Reps @ 90%)
Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts :
2×3 Deadlifts @ 70%
2×3 Deadlifts @ 80%
1×3+ Deadlifts @ 90%
*Last set is a max rep set, push the last one if you’re feeling good today
Metcon (Time)
For Time:
500m Row
25 OH Walking Lunges
25 Power Cleans (135/95)
50 Jumping Lunges
25 Power Cleans (135/95)
25 OH Walking Lunge
500m Row
*OH Walking Lunges with plate held overhead (45/25)…
Buy-Out
3×10 Good Mornings