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 PVC OH Squats
Overhead Squat (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats @ 70-80% of 1RM
Or…
Back Squat (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Back Squats @ 70-80% of 1RM
Single Leg Squat (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Single Leg Squats (6 Each Leg: Weight as needed, use 12-18″box/plates)
10 Back Extensions
1 Minute Banded Glute March
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1: DB Reverse Front Racked Lunges (45/25)
Minute 2: Burpees
Minute 3: Double Unders
*Level 2 – 35/20
*Level 1 – 25/15 – or scale weight as needed to regular lunges
*Athlete Notes – Pick a weight you can move for the majority of the minute without breaking. Goal should be 15-20 lunges per round, work for most of the minute with a short rest before burpees.
Buy-Out
3×12 Good Mornings
Additional Conditioning Work
2x200m Sprint
4x100m Sprint
*Complete with partner alternating, 2 each/4 each