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 (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Paused OH Squats @ 65-75%
*2 second pause at the bottom of each squat
Or…
Paused Back Squats (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Paused Back Squats @ 65-75%
*2 second pause at the bottom of each squat
Landmine Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Landmine Squats
15 Banded Good Mornings
16 Alternating Glute Bridges (Double Leg Up/Single Leg Down)
Metcon (Time)
5 Rounds For Time:
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
*Barbell weight at 30-40% of 1RM front squat up to 115/75
*Athlete Notes – 8-15 minute range. The weight on the barbell should allow you to go unbroken for every movement once it is started. This should be intentionally light, moving quickly but with quality in all 3 movements.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions
Additional Conditioning Work
3x500m Row (2 minute rest between efforts)