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 (R)
10 Seated KB Press (5 Each Side)
50ft Bottoms Up KB Carry (L)
10 Single Arm KB Swings (10 Each Side)
Push Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk (Build to a heavy single for the day, possible 1RM attempts)
Or…
Split Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk (Build to a heavy single for the day, possible 1RM attempts)
2k Row (Time)
Max Effort 2k Row
Buy-Out
Shoulder/Lat Accessory:
4×12 Bent Over Flies
4×12 Band Lat Pull-downs
4x:1:00+ Dead Hang Hold
Core Accessory:
Tabata Hollow Rocks