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 Rounds:
50ft KB Bottoms Up Carry (Above Shoulder Left)
10 KB Bottoms Up Presses (5 each side)
50ft KB Bottoms Up Carry (Above Shoulder Right)
10 KB Bottoms Up Windmills (5 each side)
*2nd Round – KB Bottoms Up Carry Overhead
Shoulder Press (6×2)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Strict Press @ 83%
*After each set of press, complete 5 Chin Ups Plus Negative (Complete chin up and proceed with 3-5 second negative)
Metcon (3 Rounds for reps)
3 Rounds Each For Reps:
1 Minute Max Calorie Row
1 Minute Max KB Swings (53/35)
1 Minute Max Double Unders
1 Minute Rest
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)