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
1 Jerk Dip + 1 Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk Dip (3 Second Hold) + 1 Jerk (Begin @ 60-70% of 1RM Jerk and build to a heavy single for the day)
ZPress (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Z Press (Seated press in L-Sit)
10 Ring Face Pulls
12 Bent Over Flies
Metcon (No Measure)
AMRAP 15 Minutes:
100m DB/KB Front Rack Carry
10 Straight Leg Toes to Bar
10 Strict Press
10 V-ups
*Level 2 – Straight Leg Raises, Knee Tucks
*Level 1 – Knee Raises, Knee Tucks
Buy-Out
Shoulder/Lat Accessory:
4×12 Prone Bench Row
4×8 Incline DB Bench
4×8-8 Ring Pull-ups
Core Accessory:
3×10 Banded CandleSticks
Additional Conditioning Work
4x25m/20w Calories Assault Bike (1:1 Rest)