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
Back Squat (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat @ 95+% (Option to work up instead to test a heavy single, add 1×1 back squat performance)
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
*2:1 Singles
Buy-Out
3×10 Good Mornings/Pistols (Each Leg) *weight or modify with bands/to box as needed
Additional Conditioning Work
8x100m Sprints/30 second rest