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)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 OH Squats (Start at 65-70% and build to a peak set of 5 for the day)
Or…
Back Squat (5×5)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Back Squat (Start at 65-70% and build to a peak set of 5 for the day)
Good Mornings (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Good Mornings
8 Goblet Squats
12 1 ¼ Glute Bridges
Metcon (Time)
5 Rounds For Time:
200m Run
16 KB Swings (53/35)
12 Goblet Goblet Squats
8 Alternating Goblet Lunges
*Level 2 – KB (45/30)
*Level 1 – KB (35/25)
*Athlete Notes – 10-15 minute range. Looking to go unbroken through each round.
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/10 Back Extensions
Additional Conditioning Work
4x500m Row (2 minute rest between efforts)