CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll/Lax Ball Calves, Quads, T-Spine and Lats
3 Minutes – Band Shoulder/Lat Stretches
2 Minutes – Internal/External Rotation Work
Warm-up
2 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
2-3 Wall Climbs
30 Second Handstand Hold or Handstand Walk Practice
10-15 Handstand Shoulder Touch Progressions
3 Strict Press + 2 Push Press + 1 Jerk (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Strict Press + 2 Push Press + 1 Jerk (Build to a peak set for the day, Note heaviest set)
Metcon (AMRAP – Reps)
EMOM For 15 Minutes (5 Rounds):
Minute 1 – 15m/10w Calorie Row
Minute 2 – Max Rep DB Hang Clean & Jerk (45/25)
Minute 3 – 10-15 Push-ups
*Score is total clean and jerk reps minus missed calories on rower
Extra Credit
5×15-20 GHD Sit-ups