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
3 Wall Climbs
5 Kick to Handstand (Freestanding if possible
10-15 Shoulder Taps or HS Walk
Shoulder Press (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Build up to a heavy single, new 1RM if possible)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders (2:1 Singles)
20 Single Arm DB Snatches (45/25)
10 CTB Pull-ups
RX+ 60 Double Unders/12 Hang Power Snatch (75/55)/3 Bar Muscle-ups
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Ring Rows @ 31X2
4×8 Bent Over Flies
4×8 Single Arm DB Row
Core Accessory:
3×1 Minute Chinese Plank (Face Up)