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
1 Push Press + 2 Jerks (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 2 Jerks @ 80-90% of 1RM Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders (2:1 Singles)
4 Alternating Turkish Get-ups (45/25)
12 Single Arm OH DB Walking Lunge (45/25)
RX+ 50 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
6 Rounds For Max Calories:
20 Second Assault Bike/30 Second Rest