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 Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Windmills
2 Push Press + 1 Jerk (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Press + 1 Jerk @ 80-90% of 1RM Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
20 Alternating DB Snatch (45/25)
15 Box Jumps (24/20)
10 Pull-ups
RX+ 3-5 Ring Muscle-ups (Choose a rep count that allows you to go unbroken or 2 quick sets)
Buy-Out
Shoulder/Lat Accessory:
4×10 Kneeling Halos
4×10 (Each Side) Single Arm DB Row
4×10 DB Lateral + Front Raise
Core Accessory:
3 x 1 Minute Chinese Plank (Face Up)
Additional Conditioning Work
5 Rounds: 30 Second Assault Bike/30 Rest