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 KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Push Press (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start light and build to a peak set of 3 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
20 DB or KB Snatches (45/25)
10 Box Jump Overs (24/20)
RX+ 15 Hang Snatch (75/55) and Box Jump Overs (30/24)
Buy-Out
Shoulder/Lat Accessory:
4×10 Alternating Single Arm DB Bench Press
4×10 Cuban Press
4×8 (Each Side) Single Arm DB Row
Core Accessory:
Tabata Hollow Rocks