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)
Split Jerk (9×2)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Split Jerks @ 80-95% of 1RM Push Press
*Focus on footwork over anything else, choose weight based off feel
Metcon (Time)
For Time:
50 Calorie Row
50 Sit-ups
50 Push Press (75/55)
50 Sit-ups
50 Calorie Row
*15 Minute Cap
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Band Face Pulls
10 DB Lateral Raises