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 Seated KB Bottoms Up Press
50ft Bottoms Up KB Press (L)
10 KB Windmills
Push Press (5×4)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 4 Push Presses @ 75-80%
400m Run (Time)
Max Effort 400m Run
0-3 Minutes – Max Effort 400m Run
Metcon (AMRAP – Reps)
3-4 Minutes – Max Sit-ups
Metcon (AMRAP – Reps)
5-6 Minutes – Max KB Swings (53/35)
400m Run (Time)
Max Effort 400m Run
7-10 Minutes – Max Effort 400m Run
Metcon (AMRAP – Reps)
10-11 Minutes – Max KB Swings (53/35)
Metcon (AMRAP – Reps)
12-13 Minutes – Max Sit-ups
400m Run (Time)
Max Effort 400m Run
14-17 Minutes – Max Effort 400m Run
Buy-Out
Shoulder/Lat Accessory:
4×5 Tempo Pull-ups @ 31X1
4×12 DB Lateral Flies
4×12 DB Front Raises
Core Accessory:
Tabata Hollow Rock/Hold