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
500m Row or 400m Run
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 (Start light and build to a heavy set of 5 for the day)
*2 second pause at the bottom of each squat
Paused Back Squats (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Paused Back Squats (Start light and build to a heavy set of 5 for the day)
*2 second pause at the bottom of each squat
Front Squat + Back Squat (5×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
3 Front Squats + 3 Back Squats @ 70% of 1RM Front Squat
8 Back Extensions
8 (Each Leg) Lateral Step-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
200m Run
7 Power Cleans (115/75)
7 Front Squat (115/75)
7 Ring Dips
*RX+ 135/95
*Level 2 – 95/65 and Bar Dips/Band Assisted Dips
*Level 1 – 75/55 and Box Dips or Push-ups
*Athlete Notes – Goal is 4-7 rounds. Pick weights, and dip option you can go unbroken early on, short breaks as needed later in the workout.
Buy-Out
3×10 Back Extensions (Weight if possible)
Additional Conditioning Work
800m Run w/ Sandbag (50/35)
*Complete with partner switching sandbag as needed