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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Farmers Carry (R)
10 Glute Bridges
50ft KB Farmers Carry (L)
10 OH Squats
Paused Back Squat (5×4)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats or 4 Paused Back Squats (Start light and build to a heavy set of 4 for the day)
*2 second pause at the bottom of each squat
Paused Overhead Squats (5×4)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Paused OH Squats or 4 Paused Back Squats (Start light and build to a heavy set of 4 for the day)
*2 second pause at the bottom of each squat
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders (2:1 Singles)
20 Front Racked Lunges (75/55)
10 Toes to Bar
RX+ 60 Double Unders
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)