CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Front Squat (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Front Squats @ 90-95+%
Overhead Squat (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 OH Squats @ 90-95+%
Metcon (Time)
21-15-9
Front Squat (115/75)
Lateral Burpees
Box Jump Overs (24/20)
Buy-Out
3×10 Glute Ham Raise (Add weight or tempo 31X3)
Additional Conditioning Work
3x400m Run (2 Minutes Rest Between)