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
Overhead Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat (Start light and build to a heavy single for the day, possible 1RM attempts)
*Or complete 7×5 OH Squat at a working weight, 70-80% if possible
Or…
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Start light and build to a heavy single for the day, possible 1RM attempts)
*Or complete 7×5 Back Squat at a working weight, 70-80% if possible
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Power Snatch (75/55)
10 Push-ups
15 Jumping Lunges
*RX+ Power Snatch (95/65)
*Level 2 – Power Snatch (65/45) Band Assisted Push-ups
*Level 1 – Power Snatch (55/35), Box/Incline Push-ups
Buy-Out
Glute/Ham Accessory:
3×1 Minute Squat Hold (Goblet Hold)/10 Good Mornings
Additional Conditioning Work
10x100m Row or :30 Sprint (Rest 1:1)