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 Deadlifts
Back Squat (5×4)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 80-85%
*Aim for the same or heavier than last week, completing all reps
Metcon (Time)
3 Rounds For Time:
21 Lateral Burpees
15 Deadlifts (225/155)
9 Muscle-ups (Sub 15 Pull-ups)
RX+ Deadlifts 275/185
Buy-Out
3×10 Glute Ham Raises