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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Single Arm Farmer’s Carry (Left)
10 Glute Bridges
50ft KB Single Arm Farmer’s Carry (Right)
10 Second Side Bridge (Both Sides)
Deadlift (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Deadlift (Begin at 75% and build to a heavy single for the day)
*If you haven’t been hitting the deadlifts this cycle or are not looking to hit a heavy single, complete 5 reps every 2 minutes at 75%
Metcon (Time)
For Time:
30-20-10
Deadlifts (135/95)
Wallballs (20/14)
CTB Pull-ups
Buy-Out
3×10 Barbell Row