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
2 Push Press + 1 Jerk (10×1)
EMOM For 10 Minutes Complete 2 Push Press + 1 Jerk @ 70-75% of 1RM Push Press
Metcon (Time)
21-15-9
Power Snatch (95/65)
Box Jumps (24/20)
RX+ 115/75
*Only scale up if you think you can go unbroken on power snatches
Buy-Out
Shoulder/Lat Accessory:
4×5 (Each Side) Kneeling Landmine Press
4×10 Bent Over DB Flies
4×5 Tempo Ring Row @ 31X3
Core Accessory:
3 x 1 Minute Chinese Plank (Face Up)
Additional Conditioning Work
4 Rounds For Max Calories:
20 Second Assault Bike/20 Second Rest