CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Lat/T-Spine and Front Rack Mobility
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Single Arm KB Front Rack Lunges (KB – Right Side)
10 Glute Bridges
10 Single Arm KB Front Rack Lunges (KB – Left Side)
10 Goblet Squats
Tempo Front Squat (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Tempo Front Squats @ 80-85%
*Tempo @ 31X1 (3 Second Negative, 1 Second Hold, Drive up, 1 Second Reset)
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
*Sub CTB Pull-ups For Muscle-ups
Buy-Out
3 Rounds:
1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes or Rings)
1 Minute Rest