CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Push Jerk (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Jerk (Push or Split – Build to a peak set of 1 for the day)
Split Jerk (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Jerk (Push or Split – Build to a peak set of 1 for the day)
Metcon (Time)
For Time:
40 Calorie Row
20 Push-ups
20 Single Arm KB Snatch (53/35)
20 Push-ups
20 Single Arm KB Snatch
20 Push-ups
40 Calorie Row
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Bent Over Rows
10 DB Lateral Raises