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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Single Arm Farmers Carry (Left)
10 KB Swings
50ft Single Arm Farmers Carry (Right)
10 Glute Bridges
Deadlift (6×2)
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Deadlifts @ 71%
Metcon (Time)
For Time:
750m Row
21 Deadlifts @ 50% of todays deadlifts
21 Burpees Over Rower
500m Row
15 Deadlifts
15 Burpees Over Rower
250m Row
9 Deadlifts
9 Burpees Over Rower
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)