CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Shoulder Stretches – Front Rack, Band Lat Stretch, Cross-body Stretch
Warm-up
500m Row or 2 Minutes Jump Rope
Coaches Choice Dynamic Warm-up:
Skill Work/Activation
1-2 Rounds:
10 Single Arm DB Press
10 Single Arm DB Lunge
10 Db Windmills
*5 Each Side on Single Arm Movements
Split Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Jerk (Building to a peak set for the day – Note heaviest set)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
12 Push-ups
9 Deadlifts (115/75)
6 Push Press (115/75)
Extra Credit
Tabata Hollow Body Hold