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 (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Front Squats @ 85%
Or…
Overhead Squat (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 OH Squats @ 85%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Under (2:1 Singles)
20 Jumping Lunges
10 Push-ups
RX+ 60 Double Unders/10 Ring Dips
Or…
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Buy-Out
Shoulder/Lat Accessory:
4×5 (Each Side) Kneeling Landmine Press
4×10 Bent Over DB Flies
4×5 Tempo Ring Row @ 31X3
Core Accessory:
3x Max Sorenson Hold on GHD (Rest as needed)
Additional Conditioning Work
3 Sets – Max Double Unders