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
Paused Overhead Squats (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused OH Squats (Start light and build to a heavy set of 2 for the day)
*2 second pause at the bottom of each squat
Or…
Paused Back Squats (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused Back Squats (Start light and build to a heavy set of 2 for the day)
*2 second pause at the bottom of each squat
Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Back Squats @ 40-50%
12 Stiff Legged KB Deadlifts
10 Tempo Glute Bridges @ 31X1
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21m/15w Calorie Row
15 Wallballs (20/14)
9 Ring Dips
*RX+ Strict HSPU
*Level 2 – Wallballs (14/10), Band Assisted Ring Dips
*Level 1 – Wallballs (10), 15m/10w Push-ups
*Athlete Notes – Goal is 3-6 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)/10 Back Extensions
Additional Conditioning Work
6x200m Run (Rest 1 minute between rounds)