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 (5X5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 80-85%
Or…
Overhead Squat (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 80-85%
Or…
Deadlift (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts @ 80-85% (If you deadlifted Tuesday, squat today)
Double KB Front Racked Squats (4 x 10-12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10-12 Double KB Front Racked Goblet Squats
10-12 Romanian Deadlifts
15-20 Weighted Hollow Rocks
Metcon (Time)
3 Rounds For Time:
500m Row
15 Deadlifts @ 50%
15 Burpees
Or…
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Buy-Out
4×20 Glute Bridges/3x:30-:45 Sorenson Hold
Additional Conditioning Work
2 x 800m Run