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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Right)
3 Wall Climbs
10 Band Lateral Walk/10 Band Glute Bridges
50ft KB Farmers Carry (Left)
10 Single Leg Deadlifts/10 Goblet Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
18/15 Calorie Row
12 Box Jump Overs (24/20)
9 DB Hang Squat Cleans (45/25)
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Front Squat (7×3)
Every 2:30 Minutes For 15:00 Minutes (7 Sets) Complete 3 Front Squats @ 85-90%
Buy-Out
3×10 Glute Ham Raise