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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells
50ft Heavy Single Arm Farmers Carry (Right)
10 Glute Bridges
*Round 2 – Monster Band Lateral Walk and KB Swings
Deadlift (6×5)
Every 2 Minutes For For 10 Minutes (6 Sets) Complete 5 Deadlifts @ 65-70%
Metcon (Time)
3 Rounds For Time:
50 Double Unders
21 OHS (75/55)
400m Run
*Sub Front Squats @ 95/65 as needed
RX+ 100 Double Unders/OHS 95/65
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)