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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press (5 Each Side)
50ft Bottoms Up KB Carry (Left)
10 KB WindMills (5 Each Side)
Shoulder Press (1×1)
Every 2:00 Minutes For 14 Minutes (8 Sets) Complete Strict Presses @ Percentages Below, Building to Establish New 1RM
70×4, 80×3, 90×2, 95×1, 100×1, 100+x1, 100+x1, 100+x1
Warm-up: 60×5
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
12 DB Push Press (45/25)
9 Box Jumps (24/20)
6 DB Renegade Rows (45/25)
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)