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)
1 Jerk Dip + 1 Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk Dip (3 Second Hold) + 1 Jerk (Begin @ 60-70% of 1RM Jerk and build to a heavy single for the day)
Metcon (Time)
3 Rounds For Time:
60 Double Unders (2:1 Singles)
40 Sit-ups
20 Push Press @ 50% of 1RM Push Press
Buy-Out
Shoulder/Lat Accessory:
4×10 Bent Over Flies
4×10 Single Arm DB Row
4x:1:00+ Dead Hang Hold
Core Accessory:
Tabata V-ups