CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/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 Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Front Squat (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Front Squats @ 85-90% (Go heavier than last week)
Or…
Overhead Squat (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 OH Squats @ 85-90% (Go heavier than last week)
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes:
8 Power Cleans (95/65)
8 Front Racked Lunges (95/65)
8 Push Press (95/65)
*Every minute on the minute complete 5 burpees, pick up where you left off
RX+ 115/75
Buy-Out
Shoulder/Lat Accessory:
4×5 (Each Side) Kneeling Landmine Press
4×10 Bent Over DB Flies
4×5 Tempo Ring Row @ 31X3
Core Accessory:
3x Max Sorenson Hold on GHD (Rest as needed)
Additional Conditioning Work
Tabata Double Unders