CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Band Lat/Shoulder Stretches + Lat Activation

2 Minutes – OH Mobility

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

10 Seated DB Press

:20 Hollow Body Hold

10 DB Windmills

Push Jerk (6×1)

Split Jerk (6×1)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 1 Jerk (Start at 70% and build to a heavy single for the day, note heaviest set)

*You have choice of push jerk or split jerk…both have been entered so you can log your data for the correct movement

Metcon (Time)

For Time:

21-15-9

Push Press (95/65)

Toes to Bar

*100m Run after each round

RX+ 115/75

Buy-Out

4 Rounds:

1 Minute Max Ring Support

:90 Rest