CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Quad Stretch with Anterior Pelvic Tilt (Squeeze Glutes/Tilt Pelvis Up)
2 Minutes – Band Hamstring Extensions
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Deadlift (1×5 @ 40%)
Deadlift (1×5 @ 50%)
Deadlift (1×5 @ 60%)
*No Touch and Go Reps. Reset before each pull, focus on strong pull off the floor, fast finish
*Base lifts for this cycle off of your actual 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
400m Run
5 Deadlifts @ 50-60% of 1RM
10 Pull-ups
15 Air Squats