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
500m Row
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 Single Leg Deadlifts
*Round 2 – Monster Band Glute Bridges and Reverse Lunges
Deadlift (5×3)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Deadlifts (Build to a peak set of 3 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
6 Single Arm KB Snatches
9 KB Swings
12 Single Arm Front Racked Lunges
200m Run
KB Weight @ (53/35)
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)