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 (5×2)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 OH Squats (Start at 75-80% and build to a peak set of 2 for the day)
Or…
Back Squat (5×2)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Back Squats (Start at 75-80% and build to a peak set of 2 for the day)
Good Mornings (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Good Mornings
8 Goblet Squats
15 1 ¼ Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
10 KB Swings (53/35)
10m/8w Push-ups
10 Alternating Reverse Lunges (Goblet – 53/35)
*RX+ Hang Cleans & Front Racked Lunges (115/75)
*Level 2 – KB (45/30), Banded Push-ups
*Level 1 – KB (35/25), Box Push-ups
*Athlete Notes – Goal is 4-8 rounds. Swings and lunges should be unbroken each round. Scale push-ups as needed.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/8 Back Extensions
Additional Conditioning Work
2x800m Run (Rest 1:1)