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 (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Split Jerks (Start light and build to a peak set of 3 for the day or complete sets of 3 at a working weight)
Or…
Push Jerk (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Jerks (Start light and build to a peak set of 3 for the day or complete sets of 3 at a working weight)
Or…
Tempo Strict Press (31X2) (4×6)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Tempo Strict Press @ 31X2
12 Alternating KB Row (Standing Hold)
20 Band Pull-Aparts
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
250m Row
30 Sit-ups
200m Run
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
6 Rounds: Assault Bike 20 Second Sprint/1:00 Easy