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
1-2 Rounds:
10 Hollow Rocks
3 Kick to Handstand Hold (Freestanding if possible) or Wall Climb Hold
50ft HS Walk or 10 Weight Shift in HS/Shoulder Touch
Shoulder Press (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 80%
*After each set of press, complete 5 Pull-ups (Weight if possible)
Metcon (Time)
21 KB Snatch (53/35)
42 Sit-ups
21 Toes to Bar
15 KB Snatch
30 Sit-ups
15 Toes to Bar
9 KB Snatch (53/35)
18 Sit-ups
9 Toes to Bar
Buy-Out
Shoulder/Lat Accessory:
4×5 Hand Over Hand Rope Pulls (Angled, Vertical or Decline with Feet on Box)
4×10 Bent Over Flies
4×15 Band Face Pulls
Core Accessory:
5 attempts at Max L-Sit Hold (Rest as needed between sets)