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
Paused Jerk (Dip) (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Pause Jerks (Push or Split: 3 Second Hold in Dip Position – Start light and work on technique, build by feel)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*3:1 Singles or Scale Double Under Reps To Your Ability
Buy-Out
Shoulder/Lat Accessory:
4×10 DB Front Raises
4×10 Bent Over Flies
4×5 Ring Dips
Core Accessory:
3×1 Minute Chinese Plank (Face Down)