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 Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Windmills
3 Push Press + 2 Jerks (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press + 2 Jerks @ 75-80% of 1RM Push Press
Metcon (Time)
42 Calorie Row
21 DB Push Press (45/25)
42 Sit-ups
30 Calorie Row
15 DB Push Press
30 Sit-ups
18 Calorie Row
9 DB Push Press
18 Sit-ups
Buy-Out
Shoulder/Lat Accessory:
4×10 Kneeling Halos
4×10 (Each Side) Single Arm DB Row
4×10 DB Lateral + Front Raise
Core Accessory:
3 x 1 Minute Chinese Plank (Face Down)
Additional Conditioning Work
Assault Bike – 50 Calories For Time