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 or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Back Squat (4×8)
Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Back Squats @ 60-65%
Metcon (Time)
500m Row
42 Pistols
21 Deadlifts (185/125)
42 Pistols
21 Deadlifts
500m Row
*Sub 42 air squats each set if no pistols
RX+ Deadlifts (225/155)
Buy-Out
3×15 Back Extensions/3×10 (Each Leg) Bulgarian Split Squats