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 (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start light and build to a peak set of 2 for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
15 DB Push Press (45/25)
15 Toes to Bar
Choose a weight you can complete 15 reps unbroken or in 2 sets. Scale toes to bar as needed
Buy-Out
Shoulder/Lat Accessory:
4×10 (Each Side) Kneeling Landmine Press
4×20 Bent Over DB Flies
4×5 Tempo Ring Row @ 31X3
Core Accessory:
Tabata Hollow Rocks
Additional Conditioning Work
4 Rounds For Max Calories:
20 Second Assault Bike/40 Second Rest