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
10 KB Front Racked Lunges (L)
10 Monster Band Lateral Walk/Glute Bridges
10 KB Front Racked Lunges (R)
10 Monster Band Clamshells/Single Leg Deadlifts
Deadlift (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 77%
Metcon (AMRAP – Reps)
EMOM For 12 Minutes:
Minute 1: 12 Double KB Front Racked Lunges (35/20)
Minute 2: 12 Toes to Bar
Minute 3: 12 DB Step-ups (45/25)
Minute 4: 40 Second Plank Hold
RX+ DB KB Front Racked Lunges (53/35) and 40 Second HS Hold
*Share KB/DB’s as needed and start at different stations, rotate in same order
Buy-Out
3×12 – Romanian Deadlifts/Single Arm DB Row