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
Paused Overhead Squats (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Paused OH Squats or 5 Paused Back Squats (Start light and build to a heavy set of 5 for the day)
*2 second pause at the bottom of each squat
Paused Back Squats (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Paused OH Squats or 5 Paused Back Squats (Start light and build to a heavy set of 5 for the day)
*2 second pause at the bottom of each squat
Metcon (Time)
3 Rounds For Time:
100m Run
21 Wallballs (20/14)
100m Run
15 Box Jumps (24/20)
100m Run
9 Hang Power Snatch (95/65)
Buy-Out
3×10 Glute Ham Raise – 11X1 (Weight if possible)