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 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats @ 70-80% of 1RM
Overhead Squat (5×5)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats @ 70-80% of 1RM
Metcon (Time)
For Time:
50 Double Unders (2:1 Singles)
50 KB Swings (53/35)
25 Burpees (6” Target)
50 KB Swings (53/35)
50 Double Unders (2:1 Singles)
RX+ 100 Double Unders/Sub 25 Power Snatches for KB Swings @ 75/55
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)