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 or 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
Jerk Drive + Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Jerk Drive + Jerk (Push or Split, build to a peak single for the day)
Shoulder Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Strict Press
12 Bent Over DB Flies
12 DB Tricep Extensions
Metcon (No Measure)
3 Rounds:
50 Double Unders
40 Sit-ups
30 KB Swings (53/35)
*RX+ 100 Double Unders
*Level 2 – 30 Double Unders, KB Swings (45/30)
*Level 1 – 3:1 Singles, KB Swings (35/25)
*Athlete Notes – 8-12 minute range. Double unders should be manageable in 2-3 sets max per round. KB Swings should be 1-2 sets early, max 3 sets later in the workout.
Buy-Out
Shoulder/Lat Accessory:
4×8 DB Bench Press
4×16 Alternating DB Curls
4xMax Pull-up Hold
Core Accessory:
4×20-25 GHD Sit-ups