CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row or 400m Run
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 (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Front Squats @ 90-95%
Overhead Squat (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 OH Squats @ 90-95%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
250m Row
10 Burpees over Rower
Or…
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Buy-Out
3×10 Glute Ham Raise (Add weight or tempo 31X3)