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 (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
4 Alternating Turkish Get-ups
Push Press (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start at 75-80%, building to a heavy set of 2 for the day)
Push Press (1x Max Reps)
Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest set of 2 for the day (Pick a weight heavier than last week)
Metcon (Time)
3 Rounds For Time:
400m Run
10 Alternating Turkish Get-ups (45/25)
Buy-Out
Shoulder/Lat Accessory:
4×15 DB Front Raises
4×15 Bent Over Flies
4×8 Ring Dips
Core Accessory:
3×1 Minute Chinese Plank (Face Up)