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 KB OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 Monster Band Squats
Paused Overhead Squats (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused OH Squats or 3 Paused Back Squats (Start light and build to a heavy set of 3 for the day)
*2 second pause at the bottom of each squat
Paused Back Squats (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Paused OH Squats or 3 Paused Back Squats (Start light and build to a heavy set of 3 for the day)
*2 second pause at the bottom of each squat
Metcon (AMRAP – Reps)
Every 3 Minutes For 12 Minutes (5 Rounds):
200m Run
12 OH Squats (115/75)
Max Rep Bar Facing Burpees
*Sub Front Squats (135/95)
*Score is total burpees completed
Buy-Out
3×8 Romanian Deadlifts @ 65-70% of 1RM Back Squat/Barbell Row