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 or 2-3 Minute Jump Rope/Double Under Practice
Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
2 Push Press + 3 Jerks (5×1)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press + 3 Jerks @ 75-80% of Push Press 1RM (2 Second pause in receiving position on the first of the 3 jerks)
Metcon (Time)
30-20-10
Push Press (95/65)
Box Jump (24/20)
DB Row (45/25)
*Switch arms as needed for DB row, with even reps each side
Buy-Out
Shoulder/Lat Accessory:
4×8 Gorilla Row
4×8 Incline DB Bench
4x Max HS Hold
Core Accessory:
Tabata Russian Twists