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
Paused Overhead Squats (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Paused OH Squats @ 65-75%
*2 second pause at the bottom of each squat
Or…
Paused Back Squats (5×5)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 5 Paused Back Squats @ 65-75%
*2 second pause at the bottom of each squat
Metcon (Time)
2:00 Run
21 Power Cleans (95/65)
21 Front Squats (95/65)
2:00 Run
15 Power Cleans
15 Front Squats
2:00 Run
9 Power Cleans
9 Front Squats
*10 lateral burpees each time you drop the bar within a round. You may drop between rounds
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/12 Good Mornings
Additional Conditioning Work
5/4/3/2/1 Minute Sprints (Rest 1:1 after each effort)