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 (6×1)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 1 OH Squat @ 90+% of 1RM (Try to increase from last week)
Back Squat (6×1)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 1 Back Squat @ 90+% of 1RM (Try to increase from last week)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
4:00 Run (Buy-in)
10 Power Cleans (95/65)
15m/12w Push-ups
10 Jumping Squats or Box Jumps
4:00 Run (Buy-out)
Buy-Out
Glute/Ham Accessory:
3×1 Minute Wall Squat Hold (Goblet Hold)/15 Good Mornings
Additional Conditioning Work
3 x 1 Minute Jump Rope/Double Unders