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 (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Split Jerks (Start light and work on technique, build by feel)
Or…
Push Jerk (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Jerks (Start light and work on technique, build by feel)
Split Press (4×16-20)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8-10 (Each Side) KB/DB Split Press
12 (Each Side) Split Stance Bent Over KB Row (Same weight or heavier than last week)
:30 Plank Hold or Ring Support
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
250m Row
20 Weighted Sit-ups (25/15)
15 Shoulder to OH (115/75)
250m Row
20 Weighted Sit-ups
12 Shoulder to OH (135/95)
250m Row
20 Weighted Sit-ups
9 Shoulder to OH (155/105)
250m Row
20 Weighted Sit-ups
6 Shoulder to OH (175/115)
250m Row
20 Weighted Sit-ups
3 Shoulder to OH (185/125)
*RX+ 135/95, 155/105, 175/115, 185/125, 205/135
*Level 2 – 95/65, 115/75, 135/95, 155/105, 175/115
*Level 1 – 75/55, 95/65, 115/75, 135/95, 155/105
*Athlete Notes – Goal is to finish the 3rd/4th round. Weighted sit-ups should be unbroken with a light weight. Choose manageable weights that you expect to go unbroken with for most of the workout.
Buy-Out
Shoulder/Lat Accessory:
4×8-10 (Each Side) Split Stance Bent Over KB Row
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
3x500m Row (2 minute rest between efforts)