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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 (Each Side) Monster Band Lateral Walk
50ft Front Rack Walking Lunge (2 KB’s Front Rack)
10 Single Leg Deadlift
Deadlift (5×3)
Begin around 70-75% and build up to 90% for your last set, hit 3+/max reps on last set
Metcon (4 Rounds for reps)
4 Rounds of:
1 Minute Max Calorie Row
1 Minute Rest
1 Minute Max Reps Thrusters (75/55)
1 Minute Rest
RX+ Thrusters (95/65)
Buy-Out
3×8 Back Extensions (Weight if possible)