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:
50ft Single Arm KB Bottoms Up Carry Above Shoulder (KB – Right Side)
10 Plank Shoulder Touches
50ft Single Arm KB Bottoms Up Carry Overhead (KB – Right Side)
10 Hollow Rocks
*Round 2 – Switch Sides
Paused Push Press (5×5 )
Every 2nd Minute For 8 Minutes (5 Sets) Complete 5 Paused Push Press (2 Second Hold In The Dip Position – Build to a peak set for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
45 Double Unders (2:1 Singles)
30 Sit-ups
15 KB Swings (53/35)
Buy-Out
3 Rounds:
1 Minute – Accumulate as much time as possible in Hollow Body Hold
1 Minute Rest