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
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
50ft Bottoms Up KB Carry (R)
10 Seated KB Press (5 Each Side)
50ft Bottoms Up KB Carry (L)
10 Single Arm KB Swings (10 Each Side)
Push Jerk (7×2)
Split Jerk (7×2)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Jerks (Choose Push or Split) @ 70-80% 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
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
100m Run
10 Burpees
Buy-Out
3 Rounds Not For Time:
1 Minute Chinese Plank (Face Down)
10 DB Tricep Extensions
10 DB Shoulder Raises