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

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft Bottoms Up KB Carry (R)

10 Seated KB Press (5 Each Side)

50ft Bottoms Up KB Carry (L)

10 Single Arm KB Swings (10 Each Side)

Push Jerk (7×2)

Split Jerk (7×2)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Jerks (Choose Push or Split) @ 70-80% 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 (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

100m Run

10 Burpees

Buy-Out

3 Rounds Not For Time:

1 Minute Chinese Plank (Face Down)

10 DB Tricep Extensions

10 DB Shoulder Raises