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 Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Deadlift (6×5)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 5 Deadlifts @ 65-70%
*Should not be heavy. Work speed from mid thigh up, finishing the lift…
Metcon (Time)
3 Rounds For Time:
400m Run
21 OHS (75/55)
RX+ OHS 95/65
*Sub Front Squats @ 95/65 as needed
Buy-Out
3×10 Good Mornings and Back Extensions (Heavier than last week)