CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Pigeon Pose and 90/90 Stretch
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Glute Bridges
10 KB Swings
10 Goblet Squats
Tempo Deadlift (1×5)
Tempo Deadlift (1×3)
Tempo Deadlift (1×3)
Tempo Deadlift (1×5)
*Tempo here is focusing on the lowering/eccentric portion of the lift and loading our hamstrings…
From the top of the deadlift, 2 second negative, 1 second pause with the bar resting completely on the floor, normal speed deadlift, quick pause and right back down
Running of the Bells (Time)
10-9-8-7-6-5-4-3-2-1
KB Swings (70/53)
*100m Run after each set
Extra Credit
3×6 Glute Ham Raise