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 25ft 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 (1 x Max Reps)
Then @ 10 minutes complete as many reps as possible at 75% of your heaviest set of 3 for the day
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders (2:1 Singles)
20 Thrusters (45/35)
10 Eight Count Body Builders (They’re like burpees)
RX+ 60 Double Unders/Thrusters (75/55)
Buy-Out
3 Rounds Not For Time:
1 Minute – Max Time in L-Sit
1 Minute – Max Straight Leg Raises
1 Minute – Max Time in Plank Hold