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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Single Leg Deadlifts
100ft Single Arm Farmers Carry (50L/50R)
10 Monster Band Lateral Walk
Deadlift (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Touch and Go Deadlifts @ 85-90%
*Saturday Open participants stay light
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
50 Double Unders (2:1 Singles)
7 Manmakers (45/25)
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Sub 6 CTB Pull-ups
Buy-Out
3×8 Glute Ham Raise