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 (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat (Start at 80-85% and build to a peak single for the day)

Or…

Back Squat (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 80-85% and build to a peak single for the day)

Good Mornings (4×10)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

10 Good Mornings

10 Goblet Squats

15 1 ¼ Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

24 Wallballs (20/14)

12/9w Ring Dips

*RX+ 30 Wallballs

*Level 2 – Wallballs (14/10), Band Assisted Ring Dips

*Level 1 – Wallballs (10), 15m/10w Push-ups

*Athlete Notes – Goal is 3-5 rounds. Try and complete big sets of wallballs, 1-2 sets each round. Scale ring dips as needed.

Buy-Out

Glute/Ham Accessory:

3×1 Minute Wall Squat Hold (Goblet Hold)/8 Back Extensions

Additional Conditioning Work

1000/750/500/250m Row (Rest 1:1)