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
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
Paused Overhead Squats (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused OH Squats (Start light and build to a heavy set of 2 for the day)
*2 second pause at the bottom of each squat
Or…
Paused Back Squats (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused Back Squats (Start light and build to a heavy set of 2 for the day)
*2 second pause at the bottom of each squat
Metcon (Time)
5 Rounds For Time:
400m Run
30 Wallballs (20/14)
15 Box Jumps (24/20)
*Level 2 – Wallballs (14/10), Box Jumps (20/18)
*Level 1 – Wallballs (10), Box Jumps (18/12)
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Good Mornings
Additional Conditioning Work
8 x 200m or 1:00 Run (Rest 1:1)