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
Push Press (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start light and build to a peak set of 3 for the day)
Split Press (4×16-20)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8-10 (Each Side) KB/DB Split Press
8 Tempo Bent Over Row @ 21X1
:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
20 Alternating DB or KB Snatches (45/25)
10 Box Jump Overs (24/20)
*Level 2 – DB or KB Snatch (35/20) and BJO’s (20/18)
*Level 1 – DB or KB Snatch (25/15) and BJO’s (18/12)
*Athlete Notes – Goal is 3-6 rounds. Snatches should be completed in 1-2 sets per round.
Buy-Out
Shoulder/Lat Accessory:
4×6-8 (Each Side) Barbell Row
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
4x500m Row (2 minute rest between efforts)