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 OH Walking Lunge (R)
10 Monster Band Lateral Walk/Glute Bridges
50ft KB OH Walking Lunge (L)
10 Monster Band Squats
1 Jerk Drive + 1 Push Press + 2 Jerks (5×1)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 Jerk Drive + 1 Push Press + 2 Jerks @ 80-85% of 1RM Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
12 Hang Power Cleans (95/65)
9 Ring Dips
RX+ HSPU
Buy-Out
Shoulder/Lat Accessory:
4×10 Bent Over Flies
4×10 Single Arm DB Row
4x:45-1:00 Dead Hang Hold
Core Accessory:
Tabata Hollow Rocks/Holds