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 (Time)
For Time:
500m Row
21 Deadlifts (185/135)
21 Box Jumps (30/24)
500m Row
15 Deadlifts (185/135)
15 Box Jumps (30/24)
500m Row
9 Deadlifts (185/135)
9 Box Jumps (30/24)
*if you are completing 17.2 on saturday consider staying light and moving at medium intensity
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Front Squat (5×6)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Front Squats @ 75-85%
Buy-Out
5×10-15 GHD Sit-ups