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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Single Arm Farmers Carry (Left)
10 Monster Band Clamshells
50ft Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts
Front Squat (7×1)
Every 2:00 Minutes For 12:00 Minutes (7 Sets) Complete 1 Front Squat @ 95+%
*Option to work up to 1rm across 7 sets if you do not have one, or are in need of testing new 1rm. Change to 1×1 if completing 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21 Wallballs (20/14)
15 Hang Power Cleans (95/65)
9 Ring Dips
Buy-Out
3×10 Glute Ham Raise (Weight if possible)