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 (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Front Squats @ 90-95+%
Or…
Overhead Squat (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 or OH Squats @ 90-95+%
Or…
Deadlift (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Deadlifts @ 90-95% (If you deadlifted Tuesday, squat today)
Double KB Front Racked Squats (4 x 8-10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8-10 Double KB Front Racked Goblet Squats
8-10 Romanian Deadlifts
:15R/:15Rest/:15L Side Plank Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes (Cap @ 4 Rounds):
40 Double Unders
15 Deadlifts @50%
30 Air Squats
*RX+ 80 Double Unders
*Level 2 – 20 Double Unders
*Level 1 – 20 Double Under Attempts or 2:1 Singles
Or…
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Buy-Out
4×10 Glute Bridges/3x:45-1:00 Sorenson Hold
Additional Conditioning Work
8 x 200m Runs (Partner Relay)