CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Band Shoulder/Lat Stretches

2 Minutes – Band/DB Shoulder Activation

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Kipping Swings (Bar or Rings)

10 Ring Rows

10 DB/KB Windmill

3 Push Press + 2 Push Jerks + 1 Split Jerk (6×1)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 3 Push Press+ 2 Push Jerks + 1 Split Jerk (Aim for 65-75% of 1RM Push Press For All Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Push Jerks (115/75)

10 Toes to Bar

30 Double Unders (2:1 Singles)

RX+ 135/95

*Cap double unders after 1 minute of attempts each round

Buy-Out

3×1 Max Chinese Plank Hold (Face Down)