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 or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Front Racked Lunge (R)
10 Single Leg Deadlifts
50ft KB Front Racked Lunge (L)
10 Single Leg Glute Bridges
Deadlift (6×3)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts @ 80%
400m Run (Time)
Max Effort 400m Run
From 0:00-3:00 Complete Max Effort 400m Run/Rest Remainder
Metcon (AMRAP – Rounds and Reps)
From 3:00-13:00…
AMRAP 10 Minutes:
10 Push-ups
10 KB SDHP (70/53)
10 Jumping Lunges
400m Run (Time)
Max Effort 400m Run
@ 13:00 Complete Max Effort 400m Run
Buy-Out
3×10 – Romanian Deadlifts/Single Arm DB Row