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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Farmers Carry (R)
10 Glute Bridges
50ft KB Farmers Carry (L)
10 OH Squats
Back Squat (5×5)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats (Build up to a heavy set of 5 for the day, note heaviest set)
Overhead Squat (5×5)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats (Build up to a heavy set of 5 for the day, note heaviest set)
Metcon (Time)
3 Rounds For Time:
400m Run
15 Reverse Lunges @ 30-40% of Back Squat 1RM
15 Box Jump Overs (24/20)
*Lunges in Back Squat Rack
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)