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 Press + Push Jerk + Split Jerk (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80-90% of 1RM Push Press
Metcon (Time)
3 Rounds For Time:
30m/24w Calorie Row
15 Hang Power Clean and Jerk (75/55)
RX+ Hang Power Clean and Jerk (95/65)
Buy-Out
Shoulder/Lat Accessory:
4×20 Bent Over Flies
4×20 Band Lat Pull-downs
4x:1:00+ Dead Hang Hold
Core Accessory:
Tabata Hollow Holds