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
Jerk (3 Second Hold In Receiving Position) (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Pause Jerks (Push or Split: 3 Second Hold in Receiving Position – Start light and work on technique, build by feel)
Angry Annie (Time)
50-40-30-20-10
Double Unders (3:1 Singles)
5-10-15-20-25
Burpees
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 Up)