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 Split Jerk
*Adjust hand position to slightly outside press position as needed
Split Jerk (9×2)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Split Jerks (Work up to a peak double for the day, making small jumps, working perfect technique)
2k Row (Time)
Max Effort 2k Row