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 Bottoms Up KB Carry (Left)
10 Seated KB Press (5/side)
50ft Bottoms Up KB Carry (Right)
20 Single Arm KB Swings (10/side)
Push Press (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press (Start light, building to a heavy set of 5 for the day)
Push Press (1 x Max Reps)
@ 10 minutes complete as many reps as possible at 80% of your heaviest set of 5 for the day
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Toes to Bar
10 DB Push Press (45/25)
15 Hollow Rocks (Sub Sit-ups)
Buy-Out
Shoulder/Lat Accessory:
4×10 Lateral Raises
4×10 Band Face Pull+ Rotation
4×5 Tempo Ring Rows @ 3133
Core Accessory:
Tabata Hanging Straight Leg Raises