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 12 Minutes (5 Sets) Complete 5 Front Squats @ 80%
Or…
Overhead Squat (5×5)
Every 2:30 Minutes For 12 Minutes (5 Sets) Complete 5 OH Squats @ 80%
*If no percentage for OH Squat, choose a good weight and complete 5×5 with that
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
*Scaling cleans – use a challenging weight you can do singles with short rests
*If no HSPU sub seated db press
Buy-Out
3×10 Back Extenisons/Pistols (Each Leg) *weight or modify with bands/to box as needed
Additional Conditioning Work
4x200m Sprints/1 Minute rest