CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3-5 Minutes – Foam Roll Hamstrings, Glutes, T-Spine, Pecs and Lats
2 Minutes – Trap Mash with Overhead Reach (Barbell in Rack)
2 Minutes – Foam Roll T-Spine with Barbell on Floor in Overhead Position (Press Grip)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
5 Behind the Neck Strict Press
10 Behind the Neck Push Press
5 Behind the Neck Push Jerk
*Adjust hand position to slightly outside press position as needed
Push Jerk (9×2)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Push Jerks (Work up to a peak double for the day, making small jumps, working perfect technique)
Metcon (Time)
For Time:
21-15-9
Push Press @ 40-50% of 1RM Push Press
Toes to Bar
*After each completed round complete 200m Run