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 (R)
10-20 Second Ring Support
50ft Bottoms Up KB Carry (L)
10 KB Bottoms Up Press
Push Press (5×1)
A) Every 90 Seconds For 6 Minutes (5 Sets) Complete 1 Push Press @ 90+%
Push Press (1x Max Reps)
B) After 90 seconds break complete 1 additional set of max push press @ 75% of part A
Metcon (Time)
Double Unders
50-40-30-20-10
Ring Dips
15-12-9-6-3
*3:1 Singles or Scale Double Under Reps To Your Ability
*RX+ HSPU
Buy-Out
Shoulder/Lat Accessory:
4×15 Bent Over Flies
4×15 Single Arm DB Row
4×30 Second Dead Hang Hold
Core Accessory:
Tabata V-Ups