CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Lax Ball Shoulders, Traps and Pecs
2 Minutes – Internal/External Rotation Work
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
15-20 Second Ring Support
30 Second Handstand Hold, Freestanding or Handstand Walk
3-5 HSPU Negatives/Loading For Kipping HSPU (Position Work)
Push Press + Push Jerk + Split Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Press + Push Jerk + Split Jerk (Build up to a heavy single for the day, note heaviest set)
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*Sub DB Press if no HSPU and box dips as needed