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 @ 22-24 SPM
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Hollow Rocks
3 Kick to Handstand Hold (Freestanding if possible) or Wall Climb Hold
50ft HS Walk or 10 Weight Shift in HS/Shoulder Touch
Shoulder Press (6×3)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Strict Press @ 80%
*After each set of press, complete 5 Pull-up Negatives (Start with chin over bar 3-5 second negative)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*3:1 Singles or Scale Double Under Reps To Your Ability
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)