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