CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Wall Quad Stretch
2 Minutes – Wall Hamstring Stretch (Lying Straight Leg and V Position)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Band X Walk
10 Band Glute Bridges
10 Band Side Lying Clam
Deadlift (1×5 @ 40% (No Touch and Go)
Deadlift (1×5 @ 50% (No Touch and Go)
Deadlift (1×5 @ 60% (No Touch and Go)
*Deload week for deadlift, don’t go heavier with weights, focus on technique and reset before each pull, no touch and go reps.
Metcon (Time)
5 Rounds For Time:
50 Double Unders (2:1 Singles)
20 KB Swings (53/35)