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
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 (6×2)
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 71%
Metcon (Time)
For Time:
400m Run
40 Jumping Lunges
20 DB Squat Cleans (45/25)
40 Jumping Lunges
400m Run
Buy-Out
3×8 – Glute Ham Raise/Pendlay Row/Tempo Ring Row 31X3 (Heavier than last week)