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 Monster Band Squats
Paused Overhead Squats (5×5)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Pause OH Squats or 5 Pause Back 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 Squat (5×5)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Pause OH Squats or 5 Pause Back Squats (Start light and build to a heavy set of 5 for the day)
*2 second pause at the bottom of each squat
Little Lizzy (Time)
15-12-9-6-3
Power Cleans (135/95)
Ring Dips
Buy-Out
3×8 Romanian Deadlifts @ 50-60% of 1RM Back Squat/Barbell Row