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 Single Arm Bottoms Up KB Press (Right)
50ft Single Arm KB Bottoms Up Carry Overhead (Right)
10 Single Arm Bottoms Up KB WindMill (Right)
50ft Single Arm KB Bottoms Up Carry Overhead (Right)
*Round 2 – Switch Sides
Paused Push Press + Push Press (5 x 1+3)
Every 2nd Minute For 8 Minutes (5 Sets) Complete 1 Paused Push Press + 3 Push Press (2 Second Hold In The Dip Position – Build to a peak set for the day)
Metcon (3 Rounds for reps)
3 Rounds Each For Reps:
1 Minute – Max Row (Calories)
1 Minute – Max Shoulder to OH (95/65)
1 Minute – Max Rep Box Jump Overs (24/20)
1 Minute Rest
Buy-Out
3 x 15 Calorie Assault Bike Sprints
*1 Minute Rest