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 Split Press
50ft Bottoms Up KB Carry (Left)
10 Single Arm KB Rows (Each Side)
Push Jerk (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Jerks (Build to a peak set of 2 for the day)
Split Jerk (5×2)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Split Jerks (Build to a peak set of 2 for the day)
Metcon (Time)
21-15-9
Shoulder to OH (115/75)
Toes to Bar
RX+ 135/95
*Start each round with 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 Up)
Additional Conditioning Work
6 Rounds For Max Calories:
30 Second Assault Bike/20 Second Rest