CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Band Lat/Shoulder Stretches + Lat Activation
2 Minutes – OH Mobility
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
2 Rounds:
10 Seated DB Press
:20 Hollow Body Hold
10 DB Windmills
Push Jerk (6×1)
Split Jerk (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 1 Jerk (Start at 70% and build to a heavy single for the day, note heaviest set)
*You have choice of push jerk or split jerk…both have been entered so you can log your data for the correct movement
Metcon (Time)
For Time:
21-15-9
Push Press (95/65)
Toes to Bar
*100m Run after each round
RX+ 115/75
Buy-Out
4 Rounds:
1 Minute Max Ring Support
:90 Rest