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
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
Paused Overhead Squats (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused OH Squats (Start light and build to a heavy set of 3 for the day)
*2 second pause at the bottom of each squat
Or…
Paused Back Squats (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused Back Squats (Start light and build to a heavy set of 3 for the day)
*2 second pause at the bottom of each squat
Metcon (5 Rounds for reps)
5 x AMRAP 3 Minutes:
12 KB Swings (53/35)
9 Goblet Squats
6 Burpees
*1 Minute Rest After Each Round
*Score Each AMRAP For Reps
*Level 2 – KB (45/30)
*Level 1 – KB (35/25)
Buy-Out
Glute/Ham Accessory:
3×1 Minute Squat Hold (Goblet Hold)/12 Good Mornings