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 Rounds:

50ft KB Bottoms Up Carry Above Shoulder (Right)

10 KB Bottoms Up Presses (Right)

50ft KB Bottoms Up Carry Overhead (Right)

10 KB Bottoms Up Windmill (Right)

*Switch sides for 2nd round

Shoulder Press (5×4)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 4 Strict Press @ 75-80%

*After each set of press, complete 5 strict pull-ups, weight and band assist as needed. Hit perfect range of motion on each rep with chin over bar vertically and horizontally

Metcon (Time)

For Time:

75 Double Unders

21 Push Press (95/65)

21 Pull-ups

50 Double Unders

15 Push Press (95/65)

15 Pull-ups

25 Double Unders

9 Push Press (95/65)

9 Pull-ups

Buy-Out

3×1 Minute Chinese Plank Hold (Face Down)