SCHEDULE

Previous WODs

Wednesday, April 8th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats 2 Minutes – Band Hamstring Stretch (with flexion and extension) 2 Minutes – Wall Hamstring/Adductor Stretch (V position – rotate angle of feet) Warm-up Coaches Choice Dynamic Warm-up Skill Work/Activation 1 Round: 10 Good Mornings 10 Single […]

Tuesday, April 7th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats 2 Minutes – Doorway or Band Pec Stretch 2 Minutes – Internal Rotation Stretch (Barbell Pec Mash) Warm-up Coaches Choice Dynamic Warm-up Skill Work/Activation 2-3 Rounds: 5 Push-ups :20 Hollow Rock or Hold :20 Arch Hold Gymnastics EMOM […]

Monday, April 6th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 5 Minutes – Foam Roll Calves, Ankles, Hamstrings, Glutes, T-Spine and Lats 2 Minutes – Band Distracted Ankle Stretches 2 Minutes – Band Distracted Pigeon Pose/Hip Stretch Warm-up 400m Run or 2 Minutes Jump Rope Coaches Choice Dynamic Warm-up Skill Work/Activation Oly Warm-up (Snatch) Snatch Grip Deadlift + […]

Saturday, April 4th

CrossFit Vae Victis – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD: 20 Minute AMRAP: 400m Sandbag Run (50/35) 75 KB Swings (53/35) 60 DB Push Press (45/25) 45 Chest to Bar Pull-Ups 30 Power Cleans (135/95) 15 Muscle Ups (Sub ring Dips or 2:1 Push-ups) *Both athletes complete 400m Runs (one holding sandbag, […]

Friday, April 3rd

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 2 Minutes – Calf and Ankle Stretches 2 Minutes – Hip Mobility (Pigeon Pose, Wall Squat Stretches, Lunge Complex) Warm-up 500m Row or 400m Run Coaches Choice Dynamic Warm-up: Skill Work/Activation 1-2 Rounds: 10 Glute Bridges (KB […]

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