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
2-3 Wall Climbs
5 Kick to Handstand (Freestanding if possible)
10 Weight Shift in Handstand, Shoulder Touch or Handstand Walk
Push Press (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start at 70-75%, building to a heavy set of 3 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 3 for the day (Pick a weight heavier than last week)
Metcon (3 Rounds for reps)
EMOM 12 Minutes (4 Rounds):
Minute 1: Max Double Unders
Minute 2: Max Push Press (75/55)
Minute 3: Max Sit-ups
RX+ Push Press (95/65)
Buy-Out
Shoulder/Lat Accessory:
4×20 DB Front Raises
4×20 Bent Over Flies
4×10 Ring Dips
Core Accessory:
3×1 Minute Chinese Plank (Face Down)