CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2-3 Wall Climbs
5 Kick to Handstand + Negative (if possible/freestanding if possible)
5 Kip Loading or Full Kipping HSPU (singles – focus on hip drive)
Push Press (5×5)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Push Press (Build to a peak set of 5 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Pull-ups
10 Push-ups
15 Sit-ups
*RX+ 5 CTB pull-ups, 5 Deficit or Strict HSPU. Don’t scale up if it will slow you down significantly.
Buy-Out
Shoulder/Lat Accessory:
4×5 (Each Side) Kneeling Landmine Press
4×10 Bent Over DB Flies
4×5 Tempo Ring Row @ 31X3
Core Accessory:
3 x 1 Minute Chinese Plank (Face Down)
Additional Conditioning Work
For Time:
21-15-9
Assault Bike
Burpees