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
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
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 (Time)
3 Rounds For Time:
400m Run
15 Deadlifts (185/135)
15 Lateral Burpees
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Front Squat (7×2)
Every 2:30 Minutes For 15:00 Minutes (7 Sets) Complete 2 Front Squats @ 90+%
Buy-Out
3×10 Glute Ham Raise