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
Overhead Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 OH Squats @ 80-90% of 1RM
Or…
Back Squat (5×3)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Back Squats @ 80-90% of 1RM
Metcon (Time)
4 Minute Run (2:00 out/2:00 back)
25 Hang Power Cleans (95/65)
100 Air Squats
25 Hang Power Cleans
4 Minute Run (2:00 out/2:00 back)
*RX+ HPC (115/75)
*Level 2 – HPC (75/55)
*Level 1 – HPC (65/45)
Buy-Out
Glute/Ham Accessory:
3x50ft OH Walking Lunge/20 Superman
Additional Conditioning Work
4x400m Sprint (Rest 1:1)