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 (6×2)
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Jerks (Push or Split – Build to a peak set for the day)
Split Jerk (6×2)
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Jerks (Push or Split – Build to a peak set for the day)
Buy-Out
3 Rounds Not For Time:
10 Single Arm DB Row
10 DB Front Raises
10 Band Face Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
42 Double Unders (2:1 Singles)
15 DB Push Press (45/25)
9 Pull-ups
RX+ 63 Double Unders and CTB Pull-ups