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 KB Farmers Carry (R)

10 Glute Bridges

50ft KB Farmers Carry (L)

10 Goblet Squats

Paused Overhead Squats (5×2)

Paused Back Squats (5×2)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused OH Squats or 2 Paused Back Squats (Start light and build to a heavy set of 2 for the day)

*1 second pause at the bottom of each squat

Metcon (Time)

3 Rounds For Time:

20 Power Cleans @ 40-45% of 1RM Clean

50 Double Unders (2:1 Singles)

20 CTB Pull-ups

Buy-Out

3×10 Glute Ham Raise – 11X1 (Weight if possible)