CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Hip Flexor Stretches
2 Minutes – Band Distracted Pigeon Pose
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Monster Band Lateral Walk
10 Monster Band Glute Bridges
10 Single Leg Deadlifts
Tempo Deadlift (1×8)
Tempo Deadlift (1×6)
Tempo Deadlift (1×6)
Tempo Deadlift (1×8)
*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
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Deadlifts (155/105)
12 Bar Facing Burpees
9 Box Jumps (24/20)
Extra Credit
3×8 Glute Ham Raise