CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats

2 Minutes – Roll T-Spine with OH Barbell or KB Thoracic Mobility

2 Minutes – Plate or Band Shoulder Activation

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10-15 Kipping Swings (Bar or Rings)

5 Muscle-up Transition + Ring Dip

3-5 Muscle Ups or Muscle up Attempts where possible

Shoulder Press (1×5)

Shoulder Press (1×5)

Shoulder Press (1×5)

Shoulder Press (1×5)

Shoulder Press (1×5)

Build to a peak set for the day, note heaviest set

Metcon (Time)

For Time:

750m Row

21 Push Press

500m Row

15 Push Press

250m Row

9 Push Press

*Push Press @ 50-60% of 1RM Push Press

Comp Track:

KB Push Press (53/35)

Extra Credit

3 x 1 Minute Chinese Plank Hold (Face Up)