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 PVC OH Squats
Overhead Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 OH Squats @ 90-90+% of 1RM (Try to increase from last week)
Back Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squats @ 90-90+% of 1RM (Try to increase from last week)
Front Squat + Back Squat (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
5 Front Squats + 5 Back Squats @ 50% of 1RM Front Squat
20 Banded Good Mornings
20 Banded Glute Bridge
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
10 Double Unders
10 KB Swings (53/35)
10 Jumping Lunges
20 Double Unders
15 KB Swings
15 Jump Jumping Lunges
30 Double Unders
20 KB Swings
20 Jumping Lunges
Continue to add 10 double unders/5 swings and lunges each round until time expires….
*RX+ 20/40/60/80/100, etc on double unders
*Level 2 – 20 double unders each round, no increase. KB Swings (40/25)
*Level 1 – 2:1 singles per round and KB Swings (35/20)
*Athlete Notes – Pick a double under option that keeps you moving steadily through each round. Try to hit planned sets, breaking on your own before missing. KB Swings should be unbroken for the majority of the workout.
Buy-Out
3×12 Back Extensions
Additional Conditioning Work
6x200m Sprint
*Complete with partner alternating (6 each)