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 Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Overhead Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats (Build by feel to a 5 rep for the day)
*Sub 5×5 back squat if unable to OH squat and add back squat performance
Goblet Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo Goblet Squats @ 22X1
10 Good Mornings
10 Tempo Glute Bridges @ 21X3
Metcon (Time)
3 Rounds For Time:
15 Power Cleans (95/65)
15 Lateral Burpees
15 OHS (95/65)
*Sub front squat as needed for OHS
*Level 2 – 75/55
*Level 1 – 65/45
*Athlete Notes – 6-10 minute range. Work on touch and go power cleans in larger chunks throughout the workout. Try to push through unbroken on OHS.
Buy-Out
3×10 Good Mornings
Additional Conditioning Work
200m/150w Calorie Row with partner, alternating every 20m/15w