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 (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
1 Push Press + 2 Jerks (5×1)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 2 Jerks @ 80-90% of 1RM Push Press
Floor Press (4 x 6-8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6-8 Floor Press
8 Tempo Ring Rows @ 31X3
2-3 Wall Climbs + HS Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
42 Double Unders
15 Alternating DB Snatches (45/25)
9 Box Jump Overs (24/20)
*RX+ 63 Double Unders, Box Jump Overs (30/24)
*Level 2 – 21 Double Unders, DB Snatches (35/20), Box Jump Overs (20/18)
*Level 1 – 15 Double Under Attempts or 2:1 Singles, DB Snatches (25/15), Box Jump Overs (18/12)
*Athlete Notes – Goal is 4-6 rounds. DB snatches should be steady and unbroken throughout, set a rhythm for box jump and keep it. Try and set a pace in the first round that you can maintain throughout and pick up the final two minutes.
Buy-Out
Shoulder/Lat Accessory:
4×10 Barbell Row
4×6 Tempo Dips @ 31X2
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
For Time: 100 Calorie Bike, 2000m Row