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
1-2 Rounds:
2-3 Wall Climbs w/ 15-20 Second Hold
5 Kick to Handstand Hold (Freestanding if possible)
10-15ft HS Walk/Shoulder Touch/Weight Shift in HS
Shoulder Press (5×5)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Strict Press @ 70-75%
*After each set of press, complete 5 strict pull-ups, weight and band assist as needed. Hit perfect range of motion on each rep with chin over bar vertically and horizontally
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
21 KB Swings (53/35)
21 Med-Ball Sit-ups (20/14)
Buy-Out
Tabata Plank Hold (Weight as needed)