CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Doorway or Band Pec Stretch
2 Minutes – Internal Rotation Stretch (Barbell Pec Mash)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2-3 Rounds:
5 Push-ups
:20 Hollow Rock or Hold
:20 Arch Hold
Gymnastics
EMOM For 12 Minutes (4 Rounds):
1) 3-5 Ring or Box Dips (Weight/Band Assist as Needed)
2) 1-3 Strict Muscle-ups, Jumping Muscle-up, Muscle-up Transition or Pull-up
3) 5-10 Kipping Swings (Rings or Bar)
Metcon (Time)
For Time:
500m Row
25 Box Jumps (24/20)
20 6” Target Burpees
15 CTB Pull-ups
30 Push-ups (Ring Push-ups if possible)
15 CTB Pull-ups
20 6” Target Burpees
25 Box Jumps (24/20)
500m Row
Extra Credit
5×10-15 GHD Sit-ups or Vertical Plate Press Sit-ups