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 Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk @ 80-90% of 1RM (Pick a weight you feel confident with and can work on speed, good position, and footwork)
Or…
Split Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk @ 80-90% of 1RM (Pick a weight you feel confident with and can work on speed, good position, and footwork)
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8-10 Strict Press @ 60-70%
12 Bent Over DB Flies
45 Seconds High to Low Plank
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Buy-Out
Shoulder/Lat Accessory:
4×8 (Each Arm) Single Arm KB or DB Row (Heavier than last week)
4×8 DB Bench Press
4×15 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
Partner Work: 3x500m Row (3 Each – Rest while partner rows)