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 – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
Front Squat (4×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete 8 Front Squats @ 75-80% (Aim for the same or heavier than last week)
Or…
Tempo Deadlift (4×8)
Performance:
Every 4:00 Minutes For 12 Minutes (4 Sets) Complete 8 Tempo Deadlifts @ 45-55% with Tempo 21X1 (Aim for the same or heavier than last week)
Paused Step-ups (4×12-16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6-8 (Each Side) Paused Step-up (Farmers Hold – 2 Second Pause at start of step-up)
12 DB/KB Stiff Legged Deadlifts
15 Banded Glute Bridges
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#
*Level 2 – 75/55
*Level 1 – 65/45
*Athlete Notes – 9-15 minute range. Thrusters should be completed in 2-3 sets throughout the workout. Break up each set into manageable sets with short rests.
Buy-Out
Glute/Ham Accessory:
4×12-15 Tempo Glute Bridges @ 21X1/8-10 (Each Side) Banded Single Leg DB Deadlift
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
5 Minute Max Calorie Row