CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Farmers Carry (Right)
10 Glute Bridges
*Round 2 – :30 Side Plank and 10 Single Leg Deadlifts
Deadlift (2×5 @ 65%)
Deadlift (2×5 @ 75%)
Deadlift (1x Max Reps @ 85%)
Every 3 Minutes For 12 Minutes (5 Sets) Complete Deadlifts :
2×5 Deadlifts @ 65%
2×5 Deadlifts @ 75%
1xMax Deadlifts @ 85%
*Last set is a max rep set, push the last one if you’re feeling good today
Metcon (Time)
4 Rounds For Time:
400m Run
30 Sit-ups
15 KB Swings (70/53)
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)