CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – T-Spine Mobility (Foam Roll/Cat & Camel/T-Spine Reach/Windmills)
2 Minutes – Wall Quad Stretch + 5 Glute Bridges + 10 Glute March
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Single Leg Deadlifts
10 Scap Push-ups
10 Banded Good Mornings
Deadlift (3×65%, 3×75%, 3×85%)
Controlled Negative – No Touch And Go – 3×65%, 3×75%, 3×85%
Deadlift (8×4)
EMOM For 8 Minutes (8 Sets) Complete 4 Touch and Go Deadlifts @ 65%
Metcon (AMRAP – Reps)
EMOM For 12 Minutes (4 Sets) Complete:
Minute 1 – 50 Double Unders (2:1 Singles)
Minute 2 – 20 Barbell Lunges (75/55 – Back Racked)
Minute 3 – Max Rep Push-ups
RX+ Max Rep HSPU
Buy-Out
3×10 Glute Ham Raise (Weight if possible)