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 Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Push Jerk (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Jerks (Start light and work on technique, build by feel)
Or…
Split Jerk (5×3)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Split Jerks (Start light and work on technique, build by feel)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Toes to Bar
10 Push-ups
15 Sit-ups
Buy-Out
Shoulder/Lat Accessory:
4×20 Alternating Single Arm DB Bench Press
4×15 Cuban Press
4×10 (Each Side) Single Arm DB Row
Core Accessory:
Tabata Hollow Rock