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 (6×1)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 1 Front Squat @ 95+% or build up to a peak single, possible 1RM attempts (change to 1×1)
Or…
Overhead Squat (6×1)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 1 OH Squat @ 95+% or build up to a peak single, possible 1RM attempts (change to 1×1)
Or…
Deadlift (6×1)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 1 Deadlift @ 95+% or build up to a peak single, possible 1RM attempts (change to 1×1)
Double KB Front Racked Squats (4 x 10-12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10-12 Double KB Front Racked Goblet Squats
10-12 Romanian Deadlifts
:15R/:15Rest/:15L Side Plank Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 DB Reverse Lunges (35/20)
10 Alternating Renegade Row
*RX+ 60 Double Unders, DB Reverse Lunges (45/25)
*Level 2 – 20 Double Unders, DB Reverse Lunges (25/15)
*Level 1 – 20 Double Under Attempts or 2:1 Singles, DB Reverse Lunge (15/10)
Or…
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Buy-Out
4×20 Glute Bridges/3x:45-1:00 Sorenson Hold
Additional Conditioning Work
8 x 200m Runs (Partner Relay)