CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Band Lat/Shoulder Stretches

Warm-up

2-3 Minutes Jump Rope/Double Under Work

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

2-3 Wall Climbs

5 Handstand Kick-ups

5-10 Shoulder Touch/Weight Shift in Handstand

Push Press + Push Jerk + Split Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Push Press + Push Jerk + Split Jerk

Metcon (Time)

For Time:

25 Double Unders (50 Singles)

1 Rope Climb

5 HSPU

50 Double Unders (100 Singles)

2 Rope Climbs

10 HSPU

75 Double Unders (150 Singles)

3 Rope Climbs

15 HSPU

*Seated DB Press if no HSPU

*Sub 3:1 Rope Pulls or Ring Rows

Comp Track:

50 Double Unders

2 Rope Climbs

9 HSPU

75 Double Unders

4 Rope Climbs

15 HSPU

100 Double Unders

6 Rope Climbs

21 HSPU

Buy-Out

3 x 1 Minute Chinese Plank Hold (Face Up – Weight If Possible)