CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Band Shoulder/Lat Stretches
2 Minutes – Band/DB Shoulder Activation
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
1-2 Rounds:
10 Kipping Swings (Bar or Rings)
10 Ring Rows
10 DB/KB Windmill
3 Push Press + 2 Push Jerks + 1 Split Jerk (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 3 Push Press+ 2 Push Jerks + 1 Split Jerk (Aim for 65-75% of 1RM Push Press For All Reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 Push Jerks (115/75)
10 Toes to Bar
30 Double Unders (2:1 Singles)
RX+ 135/95
*Cap double unders after 1 minute of attempts each round
Buy-Out
3×1 Max Chinese Plank Hold (Face Down)