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
Jerk (3 Second Hold In Receiving Position) (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Pause Jerks (Push or Split: 3 Second Hold in Receiving Position – Start light and work on technique, build by feel)
Shoulder Press (4×5)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
5 Strict Press
15 Barbell Row
100ft Front Rack/Overhead Carry (KB or DB)
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
5 Burpees
10 Double Unders
10 Burpees
20 Double Unders
15 Burpees
30 Double Unders
*Continue to add 5 burpees and 10 double unders each round until time expires
*Level 2 – ½ Double unders, following same rep scheme as burpees
*Level 1 – 2:1 Singles
*Athlete Notes – Pick a double/single under that allows you to continue to move steadily throughout the workout, without breaks early on, breaking as you get into the larger sets.
Buy-Out
Shoulder/Lat Accessory:
4×6 Tempo Barbell Row @31X1
4×7 Tempo Strict Ring/Bar Dips @ 31X1
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
5x250m Row (1 minute rest between efforts)