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 KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Jerk Drive + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Jerk Drive + Jerk (Push or Split, build to a peak single for the day)
Metcon (Time)
3 Rounds For Time:
48 Double Unders (3:1 Singles)
36 Sit-ups
24 KB Swings (53/35)
Buy-Out
Shoulder/Lat Accessory:
4×10 DB Front Raises
4×10 Bent Over Flies
4×5 Ring Dips
Core Accessory:
3×1 Minute Chinese Plank (Face Down)