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 (5×5)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Touch and Go Deadlifts @ 70-80%

*Saturday Open participants stay light or cut out

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes:

250m Row

40 Sit-ups

20 Single Arm DB Snatch (45/25 or KB 53/35)

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Buy-Out

3×6 Glute Ham Raise