CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glute, Quads, T-Spine and Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500 m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Single Arm Farmer’s Carry (Left)
10 Glute Bridges
50ft KB Single Arm Farmer’s Carry (Right)
10 Second Side Bridge (Both Sides)
Deadlift
Every 2 minutes for 8 minutes (5 sets) Complete 3 Touch and Go Deadlifts @80%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Sit-ups
20 Jumping Lunges
10 Push-ups
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
Extra Credit
3×10 Glute Ham Raise