CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Internal/External rotation with plate
2 Minutes – Band Lat/OH Stretch
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
10 Reverse Snow Angels
10 Single Arm KB/DB Press
10 KB Windmills
Shoulder Press (1×8)
Shoulder Press (1×6)
Shoulder Press (1×4)
Shoulder Press (1×6)
Shoulder Press (1×8)
Alternate Strict Press with Supine Ring Row (Tempo 30×1) – 8-8-8-8
Metcon (Time)
For Time:
400m Run
21 Push Press (95/65)
1 Rope Climb
400m Run
15 Push Press (95/65)
2 Rope Climbs
400m Run
9 Push Press (95/65)
3 Rope Climbs
Extra Credit
EMOM For 12 Minutes (4 Sets of Each):
1) 10 Kipping Swings (Ring or Bar)
2) 5 Hip Extension to Pull to Rings (Feet on Box)
3) 3-5 Muscle-up Transitions
Or
1-3 Strict Muscle-ups