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 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)
1 Jerk Dip + 1 Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk Dip (3 Second Hold) + 1 Jerk (Begin @ 60-70% of 1RM Jerk and build to a heavy single for the day)
Metcon (Time)
3 Rounds For Time:
50 Double Unders (2:1 Singles)
50 Sit-ups
25 Push Press @ 50% of 1RM Push Press
RX+ 100 Double Unders
Buy-Out
3 Rounds Not For Time:
25 GHD Sit-ups
10 DB Tricep Extensions
10 DB Bent Over Flies