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 or 400m Run
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 (5×4)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 Front Squats @ 85-90%
Overhead Squat (5×4)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 4 OH Squats @ 85-90%
Metcon (Time)
500m Row
21 Deadlifts (185/125)
21 Box Jumps (30/24)
500m Row
15 Deadlifts (185/125)
15 Box Jumps (30/24)
500m Row
9 Deadlifts (185/125)
9 Box Jumps (30/24)
or…
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Buy-Out
3×10 Glute Ham Raise