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 (5×4)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 85-90%
Rump Shaker RX+ (Time)
3 Rounds For Time:
15 KB Swings (70/53)
30 Jumping Lunges
45 Double Unders (3:1 Singles)
RX+ 90 Double Unders
Buy-Out
3×10 Good Mornings/Pistols (Each Leg) *weight or modify with bands/to box as needed
Additional Conditioning Work
Death By 10m (33ft) Shuttle Sprints
*Minute 1 do 1, minute 2 do 2…until you can not complete in that minute