CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/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
Front Squat (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 80+% (Go heavier than last week)
Or…
Overhead Squat (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 80+% (Go heavier than last week)
Groundhogs Day (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Power Cleans @ 50% of max clean
10 Burpee Box Jump Overs (24/20)
RX+ Power Cleans (155/105)
Buy-Out
3×10 Back Extenisons/Pistols (Each Leg) *weight or modify with bands/to box as needed
Additional Conditioning Work
2x400m Sprints/2 Minute rest