CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Lat/T-Spine and Front Rack Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Single Arm Farmers Carry (KB – Right Side)
10 Single Leg Deadlifts
50ft Single Arm Front Rack Carry (KB – Right Side)
10 Half Kneeling Palof Press (5 each side)
*Round 2 – Switch Sides
Tempo Front Squat (5×3 @ 75-80%)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Tempo Front Squats @ 75-80%
*Tempo @ 31X1 (3 Second Negative, 1 Second Hold, Drive up, 1 Second Reset)
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Buy-Out
3 Rounds:
1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes or Rings)
1 Minute Rest