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
400m Run
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 Clam Shells and Single Leg Deadlifts
Deadlift (5×2)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 2 Deadlifts (Build to a peak set of 2 for the day)
Metcon (Time)
3 Rounds For Time:
400m Run
40 Sit-ups
20 Front Squats @ 40% of 1RM
Metcon (Time)
Comp Track –
3 Rounds For Time:
400m Run
15 Front Squats (155/105)
12 HSPU
9 Lateral Burpees
6 Muscle-ups
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)