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
1 Jerk Dip + 1 Jerk (7×1)
Performance:
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 (AMRAP – Reps)
5 Rounds Not For Time:
10 DB Pull-Through From Push-up Plank
10 Single Arm DB Push Press
30 Lateral Hops Over DB
10 Single Arm DB Curls
20m/15w Push-ups
*Alternate pull-through. 5/5 on push press and curls. For quality, move
quickly but slow these movements down just enough
*Score it if you did it – 400m/375w
Buy-Out
Shoulder/Lat Accessory:
4×12 Gorilla Row
4×8 Incline DB Bench
4x Max HS Hold/Shoulder Taps or Weight Shift
Core Accessory:
Tabata Plank Holds (Scale up w/ opposite side arm/leg lifted)
Additional Conditioning Work
3 x 5:00 Jump Rope (1:00 rest)