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
Overhead Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat (Start at 80-85% and build to a peak single for the day)
Or…
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start at 80-85% and build to a peak single for the day)
Good Mornings (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Good Mornings
10 Goblet Squats
15 1 ¼ Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
24 Wallballs (20/14)
12/9w Ring Dips
*RX+ 30 Wallballs
*Level 2 – Wallballs (14/10), Band Assisted Ring Dips
*Level 1 – Wallballs (10), 15m/10w Push-ups
*Athlete Notes – Goal is 3-5 rounds. Try and complete big sets of wallballs, 1-2 sets each round. Scale ring dips as needed.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/8 Back Extensions
Additional Conditioning Work
1000/750/500/250m Row (Rest 1:1)