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 2-3 Minutes Jump Rope/Double Under Practice
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 heavy set of 4 for the day)
*2 second pause at the bottom of each squat
Paused Back Squats (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
Front Squat + Back Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
3 Front Squats + 3 Back Squats @ 75% of 1RM Front Squat (Heavier than last week)
8 Good Mornings
12 KB (Farmers Carry) Reverse Lunges
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
50 Double Unders
40 Air Squats
30 Sit-ups
20m/15w Push-ups
*RX+ 75 Double Unders and sub 12 HSPU for Push-ups
*Level 2 – 30 Double Unders
*Level 1 – 2:1 Singles, Anchored Sit-ups, Modified Push-ups
*Athlete Notes – Goal is 3-5 rounds. Double unders should be something you can hit in 1-2 sets, breaking on your own as needed. Focus on quality air squats over speed, keep a steady pace rather than breaking.
Buy-Out
3×8 Back Extensions (Weight if possible)
Additional Conditioning Work
1 Mile Run
*Complete with partner