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
5 Kick to Handstand (Freestanding if possible)
10 Weight Shift in Handstand/Shoulder Touch or Handstand Walk
5 HSPU/Kipping HSPU or Negative
Shoulder Press (6×6)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 65%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21 Calorie Row
15 Shoulder to OH (115/75)
9 Toes to Bar
RX+ 135/95
Buy-Out
Shoulder/Lat Accessory:
3×12 DB Lateral Raise and Band Face Pulls + Rotation
3×5 Tempo Ring Dip @ 32X2
Core Accessory:
3×1 Minute Chinese Plank (Face Down)
4×15-20 GHD Sit-ups