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 (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat (Build to a heavy single for the day, possible 1RM attempts)
Or…
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat (Build to a heavy single for the day, possible 1RM attempts)
Front Squat + Back Squat (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
4 Front Squats + 4 Back Squats @ 80% of 1RM Front Squat (Heavier than last week)
10 Stiff Legged KB Deadlifts
20 Banded Glute Bridges
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
8 DB Front Racked Reverse Lunges (45/25)
7 Box Jumps (24/20)
*3 Burpees At The Top of Each Minute
*Level 2 – 35/25
*Level 1 – 25/15
*Athlete Notes – Goal is 6-12 rounds. You should be able to complete the burpees and get all reps of at least one movement before the next minute. Pick a weight you can go unbroken on lunges.
Buy-Out
3×10 Back Extensions (Weight if possible)
Additional Conditioning Work
3 x 1 Minute Max Burpees