CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – T-Spine Mobility (Foam Roll w/ OH Reach, Cat Camel, Windmills)
2 Minutes – Band/DB Shoulder Mobility/Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Seated DB Press (Floor)
10 DB Windmills
Strict Press + 3 Push Press (4×1)
Every 2 Minutes For 6 Minutes (4 Sets) Complete 1 Strict Press + 3 Push Press (Work up to a peak set of the complex, note heaviest set)
Strict Press + Push Press (1x Max)
At 8 Minutes Complete 1 Strict Press + Max Push Press at final weight from part 1
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
40 Double Unders
20 DB Power Snatch (45/25)
10 Push-ups
RX+ KB Snatch (53/35), Ring Push-ups
Buy-Out
Tabata Plank Holds