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

3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Seated DB Press

10 Hollow Body Roll To Superman

10 DB Windmills

Shoulder Press (5×2)

Every 2nd Minute For 8 Minutes (5 Sets) Complete 2 Strict Press (Build up to a peak double for the day, note heaviest set)

Shoulder Press (1xMax Reps)

At 10 Minutes complete max reps at 70% of todays double

Metcon (Time)

For Time:

50 Sit-ups

10 Push Jerks

40 Sit-ups

8 Push Jerks

30 Sit-ups

6 Push Jerks

20 Sit-ups

4 Push Jerks

10 Sit-ups

2 Push Jerks

*Use 75-80% of 1RM Jerk for metcon

Buy-Out

3×1 Minute Chinese Plank Hold (Face Down)

*1 Minute Rest Between Rounds