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 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (L)
Kick to HS Hold
50ft KB Bottoms Up Carry (R)
10 KB Press (5L/5R)
Shoulder Press (6×2)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Strict Press @ 71%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders
20 Sit-ups
10 Push-ups
RX+ 50 Double Unders, 40 Sit-ups, 10 HSPU
Buy-Out
Shoulder/Lat Accessory:
3×8 DB Lateral Raise and 3×15 Band Face Pulls + Rotation
3×5 Tempo Ring Dip @ 32X2 (weight if possible)
Core Accessory:
3×1 Minute Chinese Plank (Face Down)
4×20 Hollow Rocks