CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Band/PVC Hamstring Stretches
2 Minutes – Hip Flexor/Quad Stretches
Warm-up
500m Row
Dynamic Warm-up Drills
Skill Work/Activation
2 Rounds:
10 Monster Band Clamshells
10 Single Leg Deadlifts
10 Good Mornings
Deadlift (3×3)
Controlled Negative – No Touch And Go – 3×70%, 3×80%, 3+ x 90%
*If you feel good going in to the last set go for 3+/max reps on the last set
Metcon (Time)
5 Rounds For Time:
5 Deadlifts @ 60% of Deadlift 1RM
10 Burpees
RX+ 275/185
Buy-Out
3×10 Glute Ham Raises (Weight if possible)