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 Minute Jump Rope/Double Under Practice
Coaches Choice 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
Split Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk (Start light and build to a peak single for the day or complete 7 singles at a working weight)
Or…
Push Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk (Start light and build to a peak single for the day or complete 7 singles at a working weight)
Shoulder Press (4×6)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Strict Press
10 (Each Side) KB Row
20 Band Pull-Aparts
Metcon (No Measure)
AMRAP 12 Minutes:
1000m Row
50 Push Press
30 Ring Rows
*Suggested BB weights of 55/35 or 75/55
*Ring rows can be done on box/parallel to floor or at an angle. Pick something you can do 5-6 tough reps with before breaking
Buy-Out
Shoulder/Lat Accessory:
4×8 Barbell Row
4×20 Band Pull-Aparts
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
4x25m/20w Calorie Assault Bike (Rest 2:1)