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
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft KB Bottoms Up Carry Above Shoulder (Right)
10 KB Bottoms Up Presses (Right)
50ft KB Bottoms Up Carry Overhead (Right)
10 KB Bottoms Up Windmill (Right)
*Switch sides for 2nd round
Push Jerk + Split Jerk (5×1)
Every 2nd Minute For 8 Minutes (5 Sets) Complete 1 Push Jerk + Split Jerk with 3 Second Pause in Receiving Position (Build up to a peak set for the day based off feel)
Metcon (Time)
2 Rounds For Time:
500m Row
50 Sit-ups
25 Push Press (75/55)
Buy-Out
Tabata Plank Holds