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 KB Farmers Carry (R)
10 Glute Bridges
50ft KB Farmers Carry (L)
10 Goblet Squats
Paused Overhead Squats (5×2)
Paused Back Squats (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused OH Squats or 2 Paused Back Squats (Start light and build to a heavy set of 2 for the day)
*1 second pause at the bottom of each squat
Metcon (Time)
3 Rounds For Time:
20 Power Cleans @ 40-45% of 1RM Clean
50 Double Unders (2:1 Singles)
20 CTB Pull-ups
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)