CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – T-Spine Mobility (Foam Roll with overhead reach, Cat and camel, T-Spine Openers (Elbow Reach)
2 Minutes – DB/Plate Shoulder and Lat Activation
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Press Progressions/Footwork Drills For Push Press/Push Jerk/Split Jerk
Push Press + 2 Push Jerk + 3 Split Jerks (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 2 Push Jerks + 3 Split Jerks (Start at 50-60% of Push Press 1RM and build to a peak set for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
7 Shoulder to Overhead (115/75)
14 Box Jumps (24/20)
RX+ 135/95
Buy-Out
3 Rounds Not For Time:
15-20 DB Front Raises
15-20 DB Lateral Raises
12-15 Single Arm DB Row