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
Split Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Split Jerk (Build to a peak set for the day)
Or…
Push Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Push Jerk (Build to a peak set for the day)
Landmine Press (4×10)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
10 (Each Side) Landmine Press
12 Gorilla Rows
:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 Pull-ups
10 Push Jerks (115/75)
10 Box Jump Overs (24/20)
*RX+ 7 Bar Muscle-ups, Push Jerks (135/95), Box Jump Overs (30/24)
*Level 2 – Band Assisted Pull-ups, Push Jerks (95/65), Box Jump Overs (20/18)
*Level 1 – Ring Rows, Push Jerks (75/55), Box Jump Overs (18/12)
*Athlete Notes – Goal is 4-8 rounds. Pull-ups should be 1-2 sets or quick singles in later rounds. Barbell should be unbroken for most rounds on push jerks. Try and get each movement done and rest with transition from movement to movement.
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Ring Rows @ 31X3
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
3 Rounds:
20m/15w Calorie Bike
1 Minute Rest
30m/24w Calorie Row