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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
100ft OH Plate Carry
10 Seated DB Press
100ft OH Plate Carry
10 DB Windmill (5L/5R)
Shoulder Press (6×8)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Strict Press @ 62%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m OH Plate Carry (35/25)
15 Sit-ups
12 DB Push Press (45/25)
9 Toes to Bar
Buy-Out
Shoulder/Lat Accessory:
3×15 DB Lateral Raise and Band Face Pulls
3×5 Pull-up Negatives
Core Accessory:
Accumulate 2-3 Minutes In Hollow and 2-3 Minutes In Arch (Rest As Needed)
Accumulate Max Time In L-Sit Hold Across 5 Sets (Rest as Needed)