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 (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Strict Press @ 83%
*After each set of press, complete 5 Pull-ups (Weight if possible)
Bench Press (5×5)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
5 Bench Press
10 Bent Over DB Flies
10 DB Front + Lateral Raise
Metcon (Time)
30-20-10
Calorie Row
DB Hang Clean & Jerk (15/10/5 Each Side – 45/25)
10-20-30
Box Jump Overs (24/20)
*Level 2 – DB Hang Clean and Jerk (35/20), Box Jump Overs (20/18)
*Level 1 – DB Hang Clean and Jerk (25/15), Box Jump Overs (18/12)
*Athlete Notes – 9-15 minute range. DB hang clean and jerk should be continuous, switch as needed completing even reps on each side.
Buy-Out
Shoulder/Lat Accessory:
4×12 Barbell Row
4×6 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)
4×5 HSPU (Strict with deficit as needed)
Core Accessory:
Tabata Hollow Hold
Additional Conditioning Work
Tabata Assault Bike