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
Push Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk (Push or Split: Start at 70-75% and work on technique, build to a heavy single for the day)
*If you’re not working to a heavy single, stick to 3 reps and aim for 70-75% for all sets
Split Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk (Push or Split: Start at 70-75% and work on technique, build to a heavy single for the day)
*If you’re not working to a heavy single, stick to 3 reps and aim for 70-75% for all sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
48 Double Unders
24 Hollow Rocks (Sub Sit-ups)
12 Push-ups
RX+ HSPU
Buy-Out
3 Rounds Not For Time:
10 Cuban Press
10 Band Pull-Downs
10 Ring Rows