CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats

2 Minutes – Lax Ball Shoulders, Traps and Pecs

2 Minutes – Internal/External Rotation Work

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

15-20 Second Ring Support

30 Second Handstand Hold, Freestanding or Handstand Walk

3-5 HSPU Negatives/Loading For Kipping HSPU (Position Work)

Push Press + Push Jerk + Split Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Press + Push Jerk + Split Jerk (Build up to a heavy single for the day, note heaviest set)

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*Sub DB Press if no HSPU and box dips as needed