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 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats (Build up to a heavy set of 5 for the day, note heaviest set)

Overhead Squat (5×5)

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats (Build up to a heavy set of 5 for the day, note heaviest set)

Metcon (Time)

3 Rounds For Time:

400m Run

15 Reverse Lunges @ 30-40% of Back Squat 1RM

15 Box Jump Overs (24/20)

*Lunges in Back Squat Rack

Buy-Out

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