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
50ft KB Bottoms Up Carry (L)
5 Bottoms Up Turkish Get-ups (L)
50ft KB Bottoms Up Carry (R)
5 Bottoms Up Turkish Get-ups (R)
Shoulder Press (4×3)
Every 3:00 Minutes For 9:00 Minutes (4 Sets) Complete 3 Strict Press @ 89%
*After each set of press, complete 5 Pull-ups (Tempo if possible @ 3111)
Metcon (Time)
For Time:
21 Push Press (75/55)
15 Toes to Bar
9 Front Squats (75/55)
21 Push Jerks (95/65)
15 Toes to Bar
9 Front Squats (95/65)
21 Split Jerks (115/75)
15 Toes to Bar
9 Front Squats (115/75)
*20 sit-up penalty every time the bar is dropped during OH movements.
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)