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 Bottoms Up KB Carry (R)
10 KB Bottoms Up Press
50ft Bottoms Up KB Carry (L)
10 KB Windmills
Push Press (5×2)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Push Presses @ 85-90%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
500m Row (Buy-in)
5 Strict Pull-ups
10 Push Press (95/65)
20 Sit-ups
@ 13 Minutes – 500m Row (Buy-out)
*Score is total number of (5/10/20) rounds completed after row buy in
Buy-Out
Shoulder/Lat Accessory:
4×5 Tempo Pull-ups @ 31X1
4×10 DB Lateral Flies
4×10 DB Front Raises
Core Accessory:
Tabata Hollow Rock/Hold