CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Roll T-Spine with OH Barbell or KB Thoracic Mobility
2 Minutes – Plate or Band Shoulder Activation
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10-15 Kipping Swings (Bar or Rings)
5 Muscle-up Transition + Ring Dip
3-5 Muscle Ups or Muscle up Attempts where possible
Shoulder Press (1×5)
Shoulder Press (1×5)
Shoulder Press (1×5)
Shoulder Press (1×5)
Shoulder Press (1×5)
Build to a peak set for the day, note heaviest set
Metcon (Time)
For Time:
750m Row
21 Push Press
500m Row
15 Push Press
250m Row
9 Push Press
*Push Press @ 50-60% of 1RM Push Press
Comp Track:
KB Push Press (53/35)
Extra Credit
3 x 1 Minute Chinese Plank Hold (Face Up)