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:
50ft KB Bottoms Up Carry (L)
10 Seated KB Press (5L/5R)
50ft KB Bottoms Up Carry (R)
10 Shoulder Touch + Press Out From Plank
Shoulder Press (4×4)
Every 3:00 Minutes For 9:00 Minutes (4 Sets) Complete 4 Strict Press @ 86%
*After each set of press, complete 5 Chin-ups Plus Negative (Complete chin up and proceed with 3-5 second negative)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders
20 Single Arm Power Snatch (45/25 DB or 53/35 KB)
10 V-ups
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)