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

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

50ft KB Bottoms Up Carry Above Shoulder (Right)

10 KB Bottoms Up Presses (Right)

50ft KB Bottoms Up Carry Overhead (Right)

10 KB Bottoms Up Windmill (Right)

*Switch sides for 2nd round

Push Jerk + Split Jerk (5×1)

Every 2nd Minute For 8 Minutes (5 Sets) Complete 1 Push Jerk + Split Jerk with 3 Second Pause in Receiving Position (Build up to a peak set for the day based off feel)

Metcon (Time)

2 Rounds For Time:

500m Row

50 Sit-ups

25 Push Press (75/55)

Buy-Out

Tabata Plank Holds