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 or 400m Run
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 Monster Band Squats
Overhead Squat (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 OH Squats or 2 Back Squats @ 90-90+% of 1RM (Try to increase from last week)
Back Squat (5×2)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 OH Squats or 2 Back Squats @ 90-90+% of 1RM (Try to increase from last week)
Rump Shaker (Time)
3 Rounds For Time:
15 KB Swings (70/53)
30 Jumping Lunges
45 Double Unders (3:1 Singles)
RX+ 90 Double Unders
Buy-Out
3×10 Back Extensions/Barbell Row
Metcon
Rump Shaker RX+ (Time)
3 Rounds For Time:
15 KB Swings (70/53)
30 Jumping Lunges
45 Double Unders (3:1 Singles)
RX+ 90 Double Unders