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

10 Lat Pull-downs

10-15 Kipping Swings (Rings or Bar)

5-10 Kipping Swing to Lat Push Away

Push Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk @ 80-90% of 1RM (Pick a weight you feel confident with and can work on good position and footwork, practice the skill of the movement, no pressing out)

Split Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk @ 80-90% of 1RM (Pick a weight you feel confident with and can work on good position and footwork, practice the skill of the movement, no pressing out)

Metcon (Time)

For Time:

30 Sit-ups

21 DB Push Press (45/25)

21 Pull-ups

30 Sit-ups

15 DB Push Press

15 Pull-ups

30 Sit-ups

9 DB Push Press

9 Pull-ups

RX+ Muscle-ups (9-6-3)

Buy-Out

3 Rounds Not For Time:

1 Minute Chinese Plank (Face Up)

:30 Ring Support

10 DB Rows (Each Arm)