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
2-3 Wall Climbs
5 Kick to Handstand (Freestanding if possible)
10 Shoulder Touch or 25ft Handstand Walk
Push Jerk + Split Jerk (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete Push Jerk + Split Jerk (Start light and build by feel, working on footwork and speed under bar)
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
2:1 Single Unders
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Barbell Row
10 DB Lateral Raises