CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Lat/Shoulder Stretches
Warm-up
2-3 Minutes Jump Rope/Double Under Work
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
2-3 Wall Climbs
5 Handstand Kick-ups
5-10 Shoulder Touch/Weight Shift in Handstand
Push Press + Push Jerk + Split Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Push Press + Push Jerk + Split Jerk
Metcon (Time)
For Time:
25 Double Unders (50 Singles)
1 Rope Climb
5 HSPU
50 Double Unders (100 Singles)
2 Rope Climbs
10 HSPU
75 Double Unders (150 Singles)
3 Rope Climbs
15 HSPU
*Seated DB Press if no HSPU
*Sub 3:1 Rope Pulls or Ring Rows
Comp Track:
50 Double Unders
2 Rope Climbs
9 HSPU
75 Double Unders
4 Rope Climbs
15 HSPU
100 Double Unders
6 Rope Climbs
21 HSPU
Buy-Out
3 x 1 Minute Chinese Plank Hold (Face Up – Weight If Possible)