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 Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Windmills
Push Jerk (7×2)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Push Jerks @ 70-75% of 1RM Jerk
Or…
Split Jerk (7×2)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Split Jerks @ 70-75% of 1RM Jerk
Metcon (Time)
90-60-30
Double Unders (2:1 Singles)
30-20-10
Alternating Single Arm DB Snatch (45/25)
RX+ 90/90/90 Double Unders
Buy-Out
Shoulder/Lat Accessory:
4×10 Kneeling Halos
4×10 (Each Side) Single Arm DB Row
4×10 DB Lateral + Front Raise
Core Accessory:
3 x 1 Minute Chinese Plank (Face Down)
Additional Conditioning Work
3 Rounds For Max Calories:
90 Second Assault Bike/3 Minute Rest