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 (5×2)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Push Jerks (Build to a peak set for the day)
Split Jerk (5×2)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Split Jerks (Build to a peak set for the day)
Metcon (Time)
Teams of 3:
Complete 150m/120w Calorie Row (:45 Intervals)
Partner 1: Rows 45 Seconds
Partner 2: Double KB Front Rack Hold (53/35)
Partner 3: 30-45 Second Deadhang Hold
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
8 Rounds For Max Calories:
20 Second Assault Bike/40 Second Rest