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 Single Arm Bottoms Up KB Carry (Right)
20 Second Handstand Hold (Wall climb to hold if needed)
50ft Single Arm Bottoms Up KB Carry (Left)
10 Hollow Rock
Gymnastics
Every 90 Seconds For 15 Minutes (5 Sets of Each) Complete
1) 3-5 Strict Pull-ups (Weight if needed)
2) 3-5 Strict HSPU (Deficit if needed)
*option to add 3-5 kipping pull-ups and kipping HSPU immediately after strict reps
*band as needed for pull-ups, use abmats as need for HSPU or sub ring push-ups
Metcon (Time)
For Time:
30-20-10
Calorie Row
KB Swings (53/35)
Box Jumps (24/20)