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 or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 PVC OH Squats
Overhead Squat (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats (Build by feel to a 5 rep for the day)
*Sub 5×5 back squat if unable to OH squat and add back squat performance
Optimus Prime (AMRAP – Reps)
AMRAP 7 Minutes:
Max Wallballs (20/14)
*EMOM complete 5 deadlifts (225/155)
*Deadlift weight should allow you to hit 5 fast unbroken reps and get right back to the wallballs
*Start first minute on deadlifts, score is total wallballs
Buy-Out
3×8 Glute Ham Raise/Barbell Row