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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Single Arm Farmer’s Carry (Left)
10 Glute Bridges
50ft KB Single Arm Farmer’s Carry (Right)
10 Second Side Bridge (Both Sides)
Deadlift (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Touch and Go Deadlifts @ 70%
Metcon (Time)
For Time:
21-15-9
Power Cleans (135/95)
Box Jumps (24/20)
RX+ Box Jumps (30/24)
or choose CrossFit Open Workout 16.1
Metcon (AMRAP – Rounds and Reps)
Workout 16.1
AMRAP 20 Minutes:
10 OH Lunges (95/65)
8 Bar Facing Burpees
10 OH Lunges (95/65)
8 CTB Pull-ups
Buy-Out
3×8 Barbell Row