CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Squat Stretches + 10 Wall Squats
2 Minutes – Band Shoulder and Lat Stretches/Activation
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work
EMOM For 9 Minutes Complete:
Minute 1: 5-10 Kipping Swings (Rings or Bar)
Minute 2: 5 Kipping Pull-ups (Bar)/Kipping Ring Pull-ups (Rings)
Minute 3: 3 Muscle-ups with Kipping Dip or 3 Muscle-up Transitions (Knees/Banded/Jumping)
CrossFit Open Test (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 CTB Pull-Ups
30 Bar Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups (sub 1:1 ring dips)
*1 barbell/person, scale weights as needed for cleans, jerks and snatches and set up weight so you are able to strip down easily for different movements.