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
Paused Overhead Squats (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused OH Squats (Start light and build to a heavy set of 2 for the day)
*2 second pause at the bottom of each squat
Paused Back Squats (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused Back Squats (Start light and build to a heavy set of 2 for the day)
*2 second pause at the bottom of each squat
Front Squat + Back Squat (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
3 Front Squats + 3 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 10 Minutes:
21-15-9
Calorie Row
Deadlift @ 50% of 1RM up to (225/155)
Ring Dips
*Level 2 – Bar Dips or Box Dips
*Level 1 – Push-ups/Modified Push-ups
*Athlete Notes – Everyone should be completing one round of this in the ten minute time frame. Once you finish one time through, begin with the 21 row, and so on.
Buy-Out
3×10 Back Extensions (Weight if possible)
Additional Conditioning Work
3 x 1 Minute Max Burpees