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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft KB Single Arm Farmer’s Carry (Left)

10 Glute Bridges

50ft KB Single Arm Farmer’s Carry (Right)

10 Second Side Bridge (Both Sides)

Deadlift (5×5)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Touch and Go Deadlifts @ 70%

Metcon (Time)

For Time:

21-15-9

Power Cleans (135/95)

Box Jumps (24/20)

RX+ Box Jumps (30/24)
or choose CrossFit Open Workout 16.1

Metcon (AMRAP – Rounds and Reps)

Workout 16.1

AMRAP 20 Minutes:

10 OH Lunges (95/65)

8 Bar Facing Burpees

10 OH Lunges (95/65)

8 CTB Pull-ups

Buy-Out

3×8 Barbell Row