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
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 @ 80-90% of 1RM
Or…
Push Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk @ 80-90% of 1RM
ZPress (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Z Press (Seated press in L-Sit)
10 Ring Face Pulls
12 DB Rows (6 each side)
Metcon (No Measure)
AMRAP 12 Minutes:
200ft DB/KB Carry (1 Front Rack/1 Farmers)
10 Alternating DB Renegade Row
20 Shoulder Taps (From HS)
*Level 2 – Handstand Hold/Weight Shift
*Level 1 – 20 Shoulder Taps From Plank
Buy-Out
Shoulder/Lat Accessory:
4×10 Prone Bench Row
4×6 Incline DB Bench
4×8 Ring Pull-ups
Core Accessory:
3×10 Banded CandleSticks
Additional Conditioning Work
6x15m/12w Calories Assault Bike (1:1 Rest)