CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Band Distracted Pigeon Pose
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Hollow Rocks
10 Glute Bridges
10 Single Arm KB Swings
Tempo Deadlift (1×3)
Tempo Deadlift (1×2)
Tempo Deadlift (1×2)
Tempo Deadlift (1×3)
*Tempo here is focusing on the lowering/eccentric portion of the lift and loading our hamstrings…
From the top of the deadlift, 2 second negative, 1 second pause with the bar resting completely on the floor, normal speed deadlift, quick pause and right back down
Metcon (Time)
3 Rounds For Time:
500m Row
25 Box Jumps (24/20)
25 Sit-ups