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
10 Lat Pull-downs
10-15 Kipping Swings (Rings or Bar)
5-10 Kipping Swing to Lat Push Away
Push Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 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)
Split Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 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)
Metcon (Time)
For Time:
30 Sit-ups
21 DB Push Press (45/25)
21 Pull-ups
30 Sit-ups
15 DB Push Press
15 Pull-ups
30 Sit-ups
9 DB Push Press
9 Pull-ups
RX+ Muscle-ups (9-6-3)
Buy-Out
3 Rounds Not For Time:
1 Minute Chinese Plank (Face Up)
:30 Ring Support
10 DB Rows (Each Arm)