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
2 Rounds:
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)
1 Strict Press + 2 Push Press + 3 Jerks (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Strict Press + 2 Push Press + 3 Jerks @ 80% of Strict Press 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
3 Shoulder to Overhead @ 70% of Push Press 1RM
6 V-ups
9 Toes to Bar
RX+ Sub 3 Muscle-ups for Toes to Bar
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 DB Bent Over Flies