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 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Press (Start at 80-85%, building to a heavy single for the day)
Push Press (1x Max Reps)
Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest set of the day (Pick a weight heavier than last week)
Metcon (Time)
400m Run
50 KB Swings (53/35)
50 Sit-ups
400m Run
40 KB Swings
40 Sit-ups
400m Run
30 KB Swings
30 Sit-ups
Buy-Out
Shoulder/Lat Accessory:
4×12 DB Front Raises
4×12 Bent Over Flies
4×6 Ring Dips
Core Accessory:
3×1 Minute Chinese Plank (Face Down)