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 or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Single Arm Farmers Carry (Left)
10 Single Leg Deadlifts
50ft Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
*Round 2: Monster Band Clam Shells and KB Swings
Deadlift (6×5)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Deadlifts @ 74%
Metcon (Time)
For Time:
21-15-9
Calorie Row
DB Step-Overs (45/25 to 20” box or less)
3-2-1
Rope Climbs
*21 Calorie Row, 21 Step-Overs, 3 Rope Climbs, 15/15/2, then 9/9/1
RX+ 5/4/3 Rope Climbs
Buy-Out
3×15 – Romanian Deadlifts/Single Arm DB Row