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 (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Jerk (Build to a peak set for the day)
Or…
Split Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Jerk (Build to a peak set for the day)
Metcon (Time)
30 OH Walking Lunges (45/25 plate)
30 Knees to Elbows
30 Sit-ups
30 Calorie Row
30 Sit-ups
30 Knees to Elbows
30 OH Walking Lunges (45/25 plate)
Buy-Out
Shoulder/Lat Accessory:
4×5 (Each Side) Kneeling Landmine Press
4×10 Bent Over DB Flies
4×5 Tempo Ring Row @ 31X3
Core Accessory:
3×10 Barbell Rollouts
Additional Conditioning Work
4 Rounds For Max Calories:
20 Second Assault Bike/30 Second Rest