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 (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Front Squats @ 85%
Or…
Overhead Squat (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 OH Squats @ 85%
Or…
Deadlift (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Deadlifts @ 85% (If you deadlifted Tuesday, squat today)
Paused Goblet Squats (4×4)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
4 Paused Goblet Squats (10 seconds @ bottom of each rep)
10 (5 each side) Single Leg Deadlift
:20-:30 Hollow Hold or Rock
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
*Level 2 – Knee Raises, Wallballs (14/10), Power Cleans (115/75), 20 CTB Pull-ups/Dips
*Level 1 – V-ups or Knee Tucks, Wallballs (10), Power Cleans (95/65), 20 Pull-ups or Ring Rows/Push-ups
Buy-Out
4×8 Glute Ham Raise/12 (Each Side) Single Leg Glute Bridges
Additional Conditioning Work
3x400m Run (2 minutes rest between efforts)