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
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Push Press (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Press (Start light and build to a peak set of 1 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders (2:1 Singles)
20 DB/KB Swings (53/35)
10 Ring Dips
RX+ 80 Double Unders
Buy-Out
Shoulder/Lat Accessory:
4×8 (Each Side) Kneeling Landmine Press
4×15 Bent Over DB Flies
4×5 Tempo Ring Row @ 31X3
Core Accessory:
Tabata Hollow Rocks
Additional Conditioning Work
8 Rounds For Max Calories:
10 Second Assault Bike/20 Second Rest