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
Overhead Squat (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 OH Squats @ 75-85% of 1RM (Try to increase from last week)
Or…
Back Squat (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Back Squats @ 75-85% of 1RM (Try to increase from last week)
Single Leg Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Single Leg Squats (5 Each Leg: Weight as needed, use 12-18″box/plates)
10 Good Mornings
1 Minute Banded Glute March
Metcon (Time)
20 Power Cleans (115/75)
20 Lateral Burpees
20 Front Squats
20 Lateral Burpees
20 Power Cleans
*RX+ 135/95
*Level 2 – 95/65
*Level 1 – 75/55
*Athlete Notes – 8-12 minute range. Barbell weight should be something you can cycle for 3-5 reps on power cleans, and 2-3 total sets on front squats.
Buy-Out
3×15 Good Mornings
Additional Conditioning Work
4x200m Sprint
2x100m Sprint
*Complete with partner alternating, 4 each/2 each