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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
2 Wall Climbs
4 Kick To Handstand (Freestanding if possible)
8-10 Weight Shift in Handstand, Shoulder Touch or Handstand Walk
Push Press + Push Jerk + Split Jerk (5×1)
Every 2nd Minute For 8 Minutes (5 Sets) Complete Push Press + Push Jerk + Split Jerk (Build up to a peak set for the day based off feel)
Metcon (4 Rounds for reps)
8 Rounds of Each :20 ON/:10 Off
1) Sit-ups
2) Air Squats
3) Push-ups
4) Row
Buy-Out
10 Rounds:
20 Second L-Sit
40 Second Rest