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 or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Deadlift (7×1)
Every 2:00 Minutes For 12:00 Minutes (7 Sets) Complete 1 Deadlift (Build to a peak set for the day, possible attempts at 1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 Calorie Row
15 Push-ups
20 Jumping Lunges
RX+ Sub pistols for jumping lunges
Buy-Out
3×10 Good Mornings and Back Extensions (Heavier than last week)