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 (5×5)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats @ 70-80% of 1RM
Back Squat (5×5)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats or 5 Back Squats @ 70-80% of 1RM
Metcon (Time)
21-15-9
KB Swings (53/35)
OH Squat (75/55)
*50 Double Unders after each completed set (after 21/15/9)
*Sub front squats @ (95/65)
Buy-Out
3×10 Back Extensions/Barbell Row