CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – DB/Plate Shoulder Warm-up
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean + Thruster)
Clean + 2 Thrusters (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean + 2 Thrusters (Build up to a peak set for the day, note heaviest set)
Annie Runs (Time)
For Time:
250m Shuttle Run (10)
50 Sit-ups
200m Shuttle Run (8)
40 Sit-ups
150m Shuttle Run (6)
30 Sit-ups
100m Shuttle Run (4)
20 Sit-ups
50m Shuttle Run (2)
10 Sit-ups
*Shuttle Runs in 25m intervals (10/8/6/4/2)
Buy-Out
5×5 Strict Press + Weighted Pull-ups