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 with overhead reach, Cat and camel, T-Spine Openers (Elbow Reach)

2 Minutes – DB/Plate Shoulder and Lat Activation

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Press Progressions/Footwork Drills For Push Press/Push Jerk/Split Jerk

Push Press + 2 Push Jerk + 3 Split Jerks (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 2 Push Jerks + 3 Split Jerks (Start at 50-60% of Push Press 1RM and build to a peak set for the day)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

100m Run

7 Shoulder to Overhead (115/75)

14 Box Jumps (24/20)

RX+ 135/95

Buy-Out

3 Rounds Not For Time:

15-20 DB Front Raises

15-20 DB Lateral Raises

12-15 Single Arm DB Row