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
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 peak set of 4 for the day)
*2 second pause at the bottom of each squat
Or…
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 peak set of 4 for the day)
*2 second pause at the bottom of each squat
Metcon (7 Rounds for time)
Every 3 Minutes For 21 Minutes (7 Sets):
12 Alternating DB Snatches (45/25)
6 Burpees Over DB
12 Alternating DB Reverse Lunges (45/25 – Goblet Hold)
6 Burpees Over DB
*Complete Each Round For Time
*Level 2 – DB (35/20)
*Level 1 – DB (25/15)
Buy-Out
Glute/Ham Accessory:
3×1 Minute Squat Hold (Goblet Hold)/10 Good Mornings
Additional Conditioning Work
10 x :30 Sprint (Rest :30)