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 (5×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats (Build off last week to a peak set of 4 for the day)
*2 second pause at the bottom of each squat
Or…
Paused Back Squat (5×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused Back Squats (Build off last week to a heavy set of 4 for the day)
*2 second pause at the bottom of each squat
Landmine Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Landmine Squats
15 Banded Good Mornings
20 Alternating Glute Bridges (Double Leg Up/Single Leg Down)
Wooterpalooza (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 after each set
*Continue to add 3 reps to each movement until time expires
*RX+ 30 Double unders after each set
*Level 2 – (65/45), 10 Double Unders
*Level 1 – (55/35), 40 Single Unders
*Athlete Notes – Sub power clean + front squat if no snatch/ohs.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions
Additional Conditioning Work
1 Mile Run