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 (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Touch and Go Deadlifts @ 80-85%
*Saturday Open participants stay light or cut out
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
20 Calorie Row
16 Barbell Step-ups (75/55 to 20” Box)
12 Push-ups
RX+ 95/65
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Buy-Out
3×10 Glute Ham Raise (Weight if possible)