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 KB Farmers Carry (R)

10 Glute Bridges

50ft KB Farmers Carry (L)

10 OH Squats

Back Squat (5×5)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats @ 70-80% of 1RM

Overhead Squat (5×5)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats @ 70-80% of 1RM

Metcon (Time)

For Time:

50 Double Unders (2:1 Singles)

50 KB Swings (53/35)

25 Burpees (6” Target)

50 KB Swings (53/35)

50 Double Unders (2:1 Singles)

RX+ 100 Double Unders/Sub 25 Power Snatches for KB Swings @ 75/55

Buy-Out

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