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 (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused OH Squats or 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
Paused Back Squat (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Paused OH Squats or 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
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 Goblet Squats (35/20)
10 Push-ups
RX+ 80 Double Unders, Goblet Squats (53/35) and Ring Push-ups
Buy-Out
3×8 Romanian Deadlifts @ 70-75% of 1RM Back Squat/Barbell Row