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
2-3 Minutes Jump Rope/Double Under Practice
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 (5×4)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats or 4 Paused Back Squats (Build off last week to a heavy set of 4 for the day)
*2 second pause at the bottom of each squat
Paused Back Squats (5×4)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats or 4 Paused Back Squats (Build off last week to a heavy set of 4 for the day)
*2 second pause at the bottom of each squat
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders (2:1 Singles)
20 Front Racked Lunges (75/55)
10 Toes to Bar
RX+ 60 Double Unders
Buy-Out
3×8 Romanian Deadlifts @ 55-65% of 1RM Back Squat/Barbell Row