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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft Heavy Single Arm Farmers Carry (Right)
10 Monster Band Glute Bridges
Paused Back Squats (1×4)
Paused Back Squats (1×2)
Paused Back Squats (1×2)
Paused Back Squats (1×4)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Or Comp Track below if Fran time is sub 4 minutes…
CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
Buy-Out
3 Rounds Not For Time:
10 Reverse Lunges
10 Back Extensions