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
Front Squat (5×3)
Every 2:30 Minutes For 12 Minutes (5 Sets) Complete 3 Front Squats (Build by feel to a peak set of 3 for the day)
Metcon (Time)
3 Rounds For Time:
40 Double Unders
20 Single Arm DB OH Lunge (10R/10L @ 45/25)
10 Power Cleans @ 60% of 1RM Clean
RX+ 80 Double Unders and Power Cleans (165/115)
Buy-Out
3×10 Back Extensions (Tempo – 11X3)