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 (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set of 5 for the day)
*These do not have to be touch and go but reset and next pull should be within 5 seconds or so
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21m/15w Calorie Row
14 Power Cleans (95/65)
7 Box Jumps (30/24)
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)