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
Push Press + Push Jerk + Split Jerk (7×1)
Performance:
Every :90 For 9 Minutes (7 Sets) Complete 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80-90% of 1RM Push Press
Seated Tempo DB Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Seated Tempo DB Press 30X1
20 Band Face Pulls
10 DB Row (10 Each Side)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
750m Row (Buy-in)
Directly into:
25 Double Unders
10 Shoulder to OH (95/65)
25 Double Unders
10 Russian KB Swings (53/35)
*RX+ 40 Double Unders, STOH (135/95), KB Swings (70/53)
*Level 2 – STOH (75/55), KB Swings (45/30), 10 Double Unders
*Level 1 – STOH (65/45), KB Swings (35/25), 40 Single Unders
*Athlete Notes – Goal is 3-6 rounds. Smooth sets, rest between movements. STOH should be heavy but pushing for unbroken each set.
Buy-Out
Glute/Ham Accessory:
3×8 RDL’s/12 Glute Bridges/:20-:30 Star Plank Hold
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
10 Minute Row :30Hard/:30Easy