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
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
Paused Overhead Squats (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused OH Squats (Start light and build to a heavy set of 3 for the day)
*2 second pause at the bottom of each squat
Or…
Paused Back Squats (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused Back Squats (Start light and build to a heavy set of 3 for the day)
*2 second pause at the bottom of each squat
Landmine Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Landmine Squats
12 Banded Good Mornings
20 Alternating Glute Bridges (Double Leg Up/Single Leg Down)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
10 KB Swings (53/35)
10m/8w Push-ups
10 Alternating Reverse Lunges (Goblet – 53/35)
*RX+ KB (70/53)
*Level 2 – KB (45/30), Banded Push-ups
*Level 1 – KB (35/25), Box Push-ups
*Athlete Notes – Goal is 4-8 rounds. Swings and lunges should be unbroken each round. Scale push-ups as needed.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions
Additional Conditioning Work
8 x :30on/:15off double unders/jump rope