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
1 Round:
50ft KB Farmers Carry (R)
10 Monster Band Lateral Walk
50ft KB Farmers Carry (L)
10 Monster Band Glute Bridges
10 Front Racked Lunges (R)
10 Single Leg Deadlifts
10 Front Racked Lunges (L)
Deadlift (1×1)
Every 2:00 Minutes For 14 Minutes (8 Sets) Complete Deadlifts @ Percentages Below, Building to Establish New 1RM
70×3, 80×2, 90×1, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 30×5, 50×3, 60×3
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Double Unders (2:1 Singles)
20 KB Swings (53/35)
10 Goblet Squats (53/35)
RX+ 60 Double Unders
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)