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
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Front Squat (5×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Front Squats @ 80-85%
Or…
Overhead Squat (5×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 OH Squats @ 80-85%
Or…
Deadlift (5×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Deadlifts @ 80-85% (If you deadlifted Tuesday, squat today)
Double KB Front Racked Squats (4 x 8-10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8-10 Double KB Front Racked Goblet Squats
8-10 Romanian Deadlifts
12-15 Weighted Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
20 KB Swings (53/35)
15 Target Burpees
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
Or…
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Buy-Out
4×15 Glute Bridges/3x:45-1:00 Sorenson Hold
Additional Conditioning Work
4 x 400m Runs (Partner Relay)