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:

10 Single Leg Deadlifts

100ft Single Arm Farmers Carry (50L/50R)

10 Monster Band Lateral Walk

Deadlift (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Touch and Go Deadlifts @ 85-90%

*Saturday Open participants stay light

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

50 Double Unders (2:1 Singles)

7 Manmakers (45/25)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Sub 6 CTB Pull-ups

Buy-Out

3×8 Glute Ham Raise