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 Single Arm Farmers Carry (Left)
10 Monster Band Glute Bridges
50ft Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts
Deadlift (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Touch and Go Deadlifts @ 70-80%
*Saturday Open participants stay light or cut out
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes:
250m Row
40 Sit-ups
20 Single Arm DB Snatch (45/25 or KB 53/35)
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Buy-Out
3×6 Glute Ham Raise