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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Bottoms Up Carry (L)
10 KB Press
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 77%
*After each set of press, complete 5 Pull-up Negatives (Start with chin over bar 3-5 second negative)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
15 Single Arm DB Snatch (DB – 45/25 or KB – 53/35)
12 Box Jumps (24/20)
9 Push-ups
RX+ HSPU
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies
*Tempo – 11X1 (Heavier than last week if possible)