CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Band Hamstring/IT Band/Hip Stretches
2 Minutes – T-Spine Mobility (Foam Roll with overhead reach, Cat and camel, T-Spine Openers (Elbow Reach)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Single Leg Deadlifts
10 Ring Rows
10 Banded Good Mornings
Deadlift (3×3 Deadlift (No Touch And Go))
3×60%, 3×70%, 3×80%
Deadlift (6×5)
Every 90 Seconds For 7:30 Minutes (6 Sets) Complete 5 Touch and Go Deadlifts @ 65%
Metcon (3 Rounds for reps)
3 Rounds Each For Reps:
1 Minute Max Calorie Row (Calories)
1 Minute Jumping Lunges
1 Minute Sit-ups
*Rest 1 Minute Between Rounds
*Sub Reverse Lunges If Unable to Jumping Lunge
Extra Credit
6x200m Run (1:1 Rest)