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 (5×3)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 OH Squats (Start at 70-75% and build to a peak set of 3 for the day)
Or…
Back Squat (5×3)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 Back Squats (Start at 70-75% and build to a peak set of 3 for the day)
Good Mornings (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Good Mornings
10 Goblet Squats
12 1 ¼ Glute Bridges
Metcon (AMRAP – Reps)
AMRAP 9 Minutes:
3 Power Snatches (75/55)
3 OH Squats
6 Power Snatch
6 OH Squats
9 Power Snatch
9 OH Squats
*20 double unders before each set, do not count double unders towards total reps
*Continue to add 3 reps to barbell movements until time expires
*Sub power clean and front squat as needed for snatch/oh squat
*RX+ (95/65), 30 Double Unders
*Level 2 – (65/45), 10 Double Unders
*Level 1 – (55/35), 40 Single Unders
*Athlete Notes – The weight on the barbell should allow you to go unbroken for both movements once it is started.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions
Additional Conditioning Work
1 Mile Run