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
3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Seated DB Press
10 Hollow Body Roll To Superman
10 DB Windmills
Shoulder Press (5×2)
Every 2nd Minute For 8 Minutes (5 Sets) Complete 2 Strict Press (Build up to a peak double for the day, note heaviest set)
Shoulder Press (1xMax Reps)
At 10 Minutes complete max reps at 70% of todays double
Metcon (Time)
For Time:
50 Sit-ups
10 Push Jerks
40 Sit-ups
8 Push Jerks
30 Sit-ups
6 Push Jerks
20 Sit-ups
4 Push Jerks
10 Sit-ups
2 Push Jerks
*Use 75-80% of 1RM Jerk for metcon
Buy-Out
3×1 Minute Chinese Plank Hold (Face Down)
*1 Minute Rest Between Rounds