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)