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
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Push Jerk (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Jerks (Push or Split – Build to a peak set for the day)
Split Jerk (5×3)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Jerks (Push or Split – Build to a peak set for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 Single Arm KB Snatch (53/35)
10 Push-ups
10 Toes to Bar
Buy-Out
Accumulate 5 Minutes in Dead Hang (Grip work, break into as many sets as needed)