CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Trap Mash with Overhead Reach (Barbell in Rack)

2 Minutes – Foam Roll T-Spine with Barbell on Floor in Overhead Position (Press Grip)

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

5 Behind the Neck Strict Press

10 Behind the Neck Push Press

5 Behind the Neck Push Jerk

*Adjust hand position to slightly outside press position as needed

Push Jerk (9×2)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Push Jerks (Work up to a peak double for the day, making small jumps, working perfect technique)

Metcon (Time)

For Time:

21-15-9

Push Press @ 40-50% of 1RM Push Press

Toes to Bar

*After each completed round complete 200m Run