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
2-3 Wall Climbs
5 Kick to Handstand Hold (Freestanding if possible)
10-20 Shoulder Touch/Weight Shift in HS or HS Walk
Push Jerk (6×2)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Jerks (Push or Split: Start light and work on technique, build by feel)
Split Jerk (6×2)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Jerks (Push or Split: Start light and work on technique, build by feel)
Metcon (Time)
75 Double Unders
30 Push Press (75/55)
10 Toes to Bar
50 Double Unders
20 Push Press
20 Toes to Bar
25 Double Unders
10 Push Press
30 Toes to Bar
RX+ x2 Each Set of Double Unders and Push Press (95/65)
Buy-Out
3 Rounds Not For Time:
10 DB Lateral Raise
10 DB Front Raise
10 Barbell Row