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
50ft KB Bottoms Up Carry (L)
10 KB Around The World Rotations
50ft KB Bottoms Up Carry (R)
10 Lying KB Bottoms Up Press (5L/5R)
Shoulder Press (6×8)
Every 3:00 Minutes For 15:00 Minutes (6 Sets) Complete 8 Strict Press @ 74%
*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 48 reps or as many as manageable throughout the 18 minutes
Metcon (Time)
For Time:
50 Double Unders (2:1 Singles)
50 Sit-ups
30 Push Press (75/55)
50 Double Unders
40 Sit-ups
20 Push Press (75/55)
50 Double Unders
30 Sit-ups
10 Push Press (75/55)
RX+ 100 Double Unders and Push Press (95/65) or 21-15-9 HSPU
Buy-Out
Shoulder/Lat Accessory:
4×5 Hand Over Hand Rope Pulls (Angled, Vertical or Decline with Feet on Box)
4×15 Bent Over Flies
4×20 Band Face Pulls
Core Accessory:
3×10 Strict Toes to Bar or Straight Leg Raises