CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/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 Bottoms Up KB Carry (Right)
10 Monster Band Lateral Walk
50ft Bottoms Up KB Carry (Left)
10 Glute Bridges
*Round 2 – 10 Single Arm KB Swings and 10 Single Arm KB Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Calorie Row
20 Walking Lunges
10 Power Cleans (115/75)
*Or option to complete CF Open 17.1
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Front Squat (4×8)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Front Squats @ 65-75%
Buy-Out
3×10 Glute Ham Raise