CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Box Lat/Shoulder Mobility + 10 Wall Slides
2 Minutes – Shoulder/T-Spine Mobility (Cat + Camels/T-Spine Reach/Scap Push-ups)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Band Face Pulls
10 Lat Pull-Downs
10 Single Arm DB/KB Press + Windmill
Push Press (5×5 @ 70%)
EMOM For 10 Minutes (5 Sets of Each) Complete:
Even Minutes: 5 Push Press @ 70% of 1RM Push Press
Odd Minutes: 5 Strict Pull-ups (Weight as needed)
*If able, practice timing with touch and go on push press
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
20 Double Unders (40 Singles)
10 KB Swings (53/35)
5 Burpees
RX+ Double All Reps (40/20/10)
Buy-Out
5 Rounds:
250m Row
15-20 GHD Sit-ups