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
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 (7×1)
Every 2:30 Minutes For 15:00 Minutes (7 Sets) Complete 1 Front Squat @ 95+% or build up to a peak single, possible 1RM attempts (change to 1×1)
Or…
Overhead Squat (7×1)
Every 2:30 Minutes For 15:00 Minutes (7 Sets) Complete 1 OH Squat @ 95+% or build up to a peak single, possible 1RM attempts (change to 1×1)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Hang Power Cleans (95/65)
20 Sit-ups
40 Double Unders (2:1 Singles)
RX+ 135/95
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Buy-Out
3×10 Glute Ham Raise (Add weight or tempo 31X3)