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 (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 OH Squats @ 85-90% of 1RM (Try to increase from last week)
Or…
Back Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 85-90% of 1RM (Try to increase from last week)
Front Squat + Back Squat (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Front Squats + 6 Back Squats @ 40% of 1RM Front Squat
10 Back Extensions
1 Minute Banded Glute Bridge
Metcon (Time)
4 Rounds For Time:
30 Double Unders
25 Sit-ups
20 Single Arm Front Racked DB Lunge (10L/10R @ 45/25)
*RX+ 60 Double Unders
*Level 2 – 20 Double Unders and 35/20
*Level 1 – 60 Single Unders and 25/15 or unweighted lunges as needed
*Athlete Notes – 10-15 minute range. Double unders should be something you can get done in a minute or less. DB weight on lunges should allow you to do solid lunges, one side without breaking, resting and switching sides.
Buy-Out
3×15 Back Extensions
Additional Conditioning Work
4x400m Sprint
*Complete with partner alternating (4 each)