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 (6×3)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 3 Deadlifts @ 75-80%
Metcon (Time)
For Time:
400m Run
15 Hang Power Cleans
15 Front Racked Lunges
400m Run
12 Hang Power Cleans
12 Front Racked Lunges
400m Run
9 Hang Power Cleans
9 Front Racked Lunges
*Barbell Weight @ 40% of Front Squat 1RM
*Comp Track (135/95)
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)