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 Glute Bridges
*Round 2 – Monster Band Lateral Walk and Single Leg Deadlifts
Deadlift (6×2)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Deadlifts @ 85-90%
Metcon (Time)
3 Rounds For Time:
21m/15w Calorie Row
15 Power Snatches (75/55)
9 OH Squats (75/55)
RX+ 95/65
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)