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 (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
Shoulder Press (6×2)
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Strict Press @ 83%
*After each set of press, complete 5 Pull-ups (Weight if possible)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Power Snatches (95/65)
10 Push-ups
15 Box Jumps (24/20)
RX+ 115/75
Buy-Out
Shoulder/Lat Accessory:
4×5 Hand Over Hand Rope Pulls (Angled, Vertical or Decline with Feet on Box)
4×8 Bent Over Flies
4×12 Band Face Pulls
Core Accessory:
5 attempts at Max L-Sit Hold (Rest as needed between sets)