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
1-2 Rounds:
2-3 Wall Climb Holds
5 Kick to Handstand (Freestanding if possible)
10 Weight Shift in HS/Shoulder Touch or HS Walk
Push Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk (Push or Split – Build to a heavy single for the day)
Split Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk (Push or Split – Build to a heavy single for the day)
Metcon (Time)
For Time:
42 Calorie Row
21 DB Push Press (45/25)
42 Sit-ups
30 Calorie Row
15 DB Push Press
30 Sit-ups
18 Calorie Row
9 DB Push Press
18 Sit-ups
Buy-Out
3 Rounds Not For Time:
10 Barbell Row
10 DB Lateral Raises
10 DB Bent Over Flies