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 (R)
10 Seated KB Press (5 Each Side)
50ft Bottoms Up KB Carry (L)
10 Single Arm KB Swings (10 Each Side)
2 Push Press + 3 Jerks (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press + 3 Jerks @ 75-80% of Push Press 1RM
Metcon (Time)
3 Rounds For Time:
400m Run
12 Push Jerks (115/75)
12 Toes to Bar
Rx+ 135/95
Buy-Out
Shoulder/Lat Accessory:
4×12 Bent Over Flies
4×12 Single Arm DB Row
4×30-45 Second Dead Hang Hold
Core Accessory:
Tabata Hollow Rocks/Holds