CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Shoulder/Lat Stretches
2 Minutes – Band/DB Shoulder Activation
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Lat Pull-Downs
:15-:20 Ring Support
10 DB Split Press
Split Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Jerk (Build up to a peak single for the day, note heaviest set)
Push Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Jerk (Build up to a peak single for the day, note heaviest set)
Metcon (Time)
5 Rounds For Time:
100m Run
10 Pull-ups
100m Run
10 Ring Dips
RX+ CTB Pull-ups
Buy-Out
3×1 Max Chinese Plank Hold (Face Up)