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 light and build to a heavy single for the day, possible 1RM attempts)
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start light and build to a heavy single for the day, possible 1RM attempts)
Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Back Squats @ 50-60%
10 Stiff Legged KB Deadlifts
15 Tempo Glute Bridges @31X1
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
10 Sit-ups
10 Reverse Lunges (Goblet Hold – 45/25)
10 Push-ups
*RX+ V-ups, Reverse Lunges (70/53), Ring Dips
*Level 2 – Reverse Lunges (35/20), Band Assisted Push-ups
*Level 1 – Reverse Lunges (25/15), Box Push-ups
*Athlete Notes – Goal is 4-7+ rounds. Rounds should be fast with no movements slowing down the pace. Rest during transitions/between movements.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions
Additional Conditioning Work
10x100m Row (:20 rest between efforts)