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:
10 Hollow Rocks
3 Kick to Handstand + Negative + Kip Loading Position (5 Second Hold)
Push Press (5×1)
Every 90 Seconds For 6 Minutes (5 Sets) Complete 1 Push Press @ 90+%
Push Press (1 x Max Reps)
After 90 seconds break complete 1 additional set of max push press @ 75% of part 1
Metcon (Time)
For Time:
Double Unders
50-40-30-20-10
Ring Dips
15-12-9-6-3
*3:1 Singles or Scale Double Under Reps To Your Ability
RX+ HSPU
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies