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 Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 (Each Side) Monster Band Lateral Walk
100ft Front Rack Carry (2 KB’s Front Rack)
10 Single Leg Deadlift
Deadlift (5×5)
Deadlift 5-5-5-5-5+ (Begin around 60-65% and build up to 85% for your last set, hit 5+/max reps on last set)
Metcon (4 Rounds for time)
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
30 Jumping Lunges
20 KB Swings (53/35)
10 Toes to Bar
*If unable to complete rounds in under 3 minutes, complete as a 12 minute amrap…
Buy-Out
3×10 Back Extensions (Weight if possible)