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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Farmers Carry (R)
10 Glute Bridges
50ft KB Farmers Carry (L)
10 OH Squats
Back Squat (5×3)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 OH Squats or 3 Back Squats @ 85-90% of 1RM (Try to increase from last week)
Overhead Squat (5×3)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 OH Squats or 3 Back Squats @ 85-90% of 1RM (Try to increase from last week)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
5 Deadlifts @ 50% of 1RM Deadlift
10 Hand Release Push-ups
15 Air Squats
*To begin the workout and at 3:00, 6:00, 9:00 and 12:00 complete a 100m Run. Resume where you left off before the run…
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)