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
1-2 Rounds:
2-3 Wall Climb Holds
5 Kick to Handstand (Freestanding if possible)
10 Weight Shift in HS/Shoulder Touch or HS Walk
Shoulder Press (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Strict Press @ 80-90%
*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 (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
21 KB Swings (53/35)
15 DB Push Press (45/25)
9 Toes to Bar
Buy-Out
3×1 Minute Chinese Plank Hold (Face Down)