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 (L)
4 Alternating Turkish Get-ups
50ft KB Bottoms Up Carry (R)
10 KB Press (5L/5R)
Shoulder Press (6×5)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Strict Press @ 74%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Metcon (Time)
For Time:
30 Calorie Row
50 Sit-ups
30 Push Press (75/55)
20 Calorie Row
40 Sit-ups
20 Push Press (75/55)
10 Calorie Row
30 Sit-ups
10 Push Press (75/55)
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)