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 or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Tempo Back Squat (1×6)
Tempo Back Squat (1×4)
Tempo Back Squat (1×4)
Tempo Back Squat (1×6)
Performance:
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 6-4-4-6 @ Tempo (30X1)
Or…
Deadlift (7×5)
Performance:
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 5 Deadlifts @ 65-70%
Romanian Deadlift (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Romanian Deadlifts
12 (6 Each Leg) Bulgarian Split Squats
20 Banded Glute Bridges
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
*Level 2 – Thrusters (75/55), Pull-ups
*Level 1 – Thrusters (65/45), Jumping Pull-ups
*Athlete Notes – Push to go unbroken on first 4-5 sets of thrusters and begin to break into smart sets at the round of 12-15.
Buy-Out
Glute/Ham Accessory:
3×8 Good Mornings/3×15 Glute Bridges
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
4x500m Row (Rest 1:1)