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
400m Run 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
1 Jerk Dip + 1 Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk Dip (3 Second Hold) + 1 Jerk (Begin @ 60-70% of 1RM Jerk and build to a heavy single for the day)
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press @ 70-75%
12 Bent Over DB Flies
30 Seconds High to Low Plank
Metcon (Time)
25-20-15-10-5
Push Press (75/55)
3-6-9-12-15
Toes to Bar
*100m Run After Each Completed Set
*RX+ Push Press (95/65) and 5-10-15-20-25 Toes to Bar
*Level 2 – Push Press (65/45) and Knee Raises
*Level 1 – Push Press (55/35) and 2:1 Sit-ups
*Athlete Notes – 8-15 minute range. Push press should be something you can cycle quickly and complete unbroken every round as the reps decrease.
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: 8x200m Sprints (8 Each) Alternating Relay Style