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 – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral/Front/Reverse Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges/Band Squats
Back Squat (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Back Squats @ 80-85%
Or…
Deadlift (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Deadlifts @ 80-85%
Landmine Squat (4 x 6-8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6-8 Landmine Squats
12 Banded Stiff Legged KB Deadlift
15 Alternating Reverse KB Lunge
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
*Level 2 – 18-15-12-9-6-3, Thrusters (75/55)
*Level 1 – 15-12-9-6-3, Thrusters (65/45)
*Athlete Notes – 9-15 minute range. Thrusters should be completed in 1-2 sets each round. Pick a weight you can accomplish this with and scale reps as needed.
Buy-Out
Glute/Ham Accessory:
4×10 Band Resisted Glute Bridges/10 Double KB Reverse Front Racked Lunges
Gymnastics Accessory (Pull-up or MUP):
EMOM For 10 Minutes – 1-3 Muscle-ups, Jumping Muscle-ups or Muscle-up Transition
Additional Conditioning Work
2×50 Calories Assault Bike (Rest 1:1)