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
2-3 Wall Climbs
5 Kick to Handstand + Negative (Freestanding if possible)
5 Kipping HSPU or Kip Set-up/Practice
Push Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk @ 80-90% of 1RM (Pick a weight you feel confident with and can work on good position and footwork, practice the skill of the movement, no pressing out)
Or…
Split Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk @ 80-90% of 1RM (Pick a weight you feel confident with and can work on good position and footwork, practice the skill of the movement, no pressing out)
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*Sub seated DB press for HSPU and band assisted, bar dips or box dips for ring dips
Buy-Out
Shoulder/Lat Accessory:
4×15 Bent Over Flies
4×15 Band Lat Pull-downs
4x:1:00+ Dead Hang Hold
Core Accessory:
Tabata Straight Leg Raises