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
Paused Jerk (Dip) (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Pause Jerks (Push or Split: 3 Second Hold in Dip Position – Start light and work on technique, build by feel)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Push Press (75/55)
12 Box Jumps (24/20)
9 Toes to Bar
RX+ Push Press (95/65)
Buy-Out
3 Rounds Not For Time:
10 DB Lateral Raise
10 DB Front Raise
10 Single Arm DB Row