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
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
Or…
Back Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Back Squats @ 90-90+% of 1RM
Metcon (Time)
3 Minute Run
3 Rounds Barbell Complex
2 Minute Run
2 Rounds Barbell Complex
1 Minute Run
1 Round Barbell Complex
*Barbell Complex – 1 Round = 10 Deadlifts, 10 Hang Power Cleans, 10 Front Racked Lunges (95/65)
*Level 2 – 75/55
*Level 1 – 65/45
Buy-Out
Glute/Ham Accessory:
3x50ft OH Walking Lunge/20 Superman
Additional Conditioning Work
3×1 Minute Jump Rope/Double Unders (Rest 1:1)