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
3 Push Press + 2 Jerks (5×1)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press + 2 Jerks @ 75-80% of 1RM Push Press
Shoulder Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Strict Press
5 Tempo Pull-ups @ 31X1
20 DB Flies
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 12 Minutes:
Partner 1: 200m Run
Partner 2: 7 STOH (115/75), 14 Sit-ups, 7 Box Jump Overs (24/20)
*Score is total rounds and reps of 7/14/7. Pick up where partner left off
*RX+ STOH (135/95)
*Level 2 – STOH (95/65), BJO (20/18)
*Level 1 – STOH (75/55), BJO (18/12)
*Athlete Notes – STOH should be unbroken each round, aiming for one round before partner returns from run.
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Barbell Row @ 31X1
4×10 Dips (Weight as needed)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
3 Rounds For Time: 500m Row + 400m Run