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
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 (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk @ 80-90% of 1RM
Or…
Push Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk @ 80-90% of 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
6 Renegade Row (3/side)
12 Push-ups
18 Thigh Touches (From Elbow Plank)
24 Double Unders
*RX+ 36 Double Unders
*Level 2 – 12 Double Unders
*Level 1 – 2:1 Singles
*Slow these movements down today. Focus on avoiding rotation in the renegade row and thigh touch. Get the heart rate up each round with double unders.
Buy-Out
Shoulder/Lat Accessory:
4×10 Gorilla Row
4×6 Incline DB Bench
4x Max HS Hold/Shoulder Taps or Weight Shift
Core Accessory:
Tabata Plank Holds (Scale up w/ opposite side arm/leg lifted)