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
2 Rounds:
50ft KB Bottoms Up Carry Above Shoulder (Right)
10 KB Bottoms Up Presses (Right)
50ft KB Bottoms Up Carry Overhead (Right)
10 KB Bottoms Up Windmill (Right)
*Switch sides for 2nd round
Shoulder Press (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Strict Press @ 75-80%
*After each set of press, complete 5 strict pull-ups, weight and band assist as needed. Hit perfect range of motion on each rep with chin over bar vertically and horizontally
Metcon (Time)
For Time:
400m Run
15 Push Jerks (135/95)
100 Double Unders
15 Push Jerks (135/95)
400m Run
RX+ Push Jerks (155/105)
Buy-Out
3×1 Minute Chinese Plank Hold (Face Down)