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:

10 Single Arm KB Front Rack Lunges (KB – Right Side)

10 Glute Bridges

10 Single Arm KB Front Rack Lunges (KB – Left Side)

10 Goblet Squats

Tempo Front Squat (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Tempo Front Squats @ 80-85%

*Tempo @ 31X1 (3 Second Negative, 1 Second Hold, Drive up, 1 Second Reset)

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
*Sub CTB Pull-ups For Muscle-ups

Buy-Out

3 Rounds:

1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes or Rings)

1 Minute Rest