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 (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 OH Squat @ 90-95%
Or…
Back Squat (7×1)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat @ 90-95%
Good Mornings (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Good Mornings
10 Goblet Squats
10 1 ¼ Glute Bridges
Metcon (Time)
400m Run
30-20-10
KB Swings (53/35)
Alternating Step-Ups (Single KB to 20″ or less)
400m Run
*Level 2 – KB (45/30)
*Level 1 – KB (35/25)
*Athlete Notes – 9-15 minute range. KB Swings and Step-ups should be completed in 1-2 sets early, push for unbroken last set and start the last run.
Buy-Out
Glute/Ham Accessory:
3×10 Band Hamstring Curls/:45-1:00 Sorenson Hold
Additional Conditioning Work
10 Minute Row (:30 Hard/:30 Easy)