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
2 Push Press + 1 Jerk (6×1)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Press + 1 Jerk @ 80-90% of 1RM Push Press
Shoulder Press (4×6)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Strict Press @ 75-80%
5 Tempo Pull-ups @ 31X1
15 DB Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21 Alternating DB Snatch (45/25)
15 Box Jumps (24/20)
9 Pull-ups
*RX+ 5 Ring Muscle-ups
*Level 2 – Alt. DB Snatch (35/20), Box Jumps (20/18), Band Assisted or Jumping Pull-ups
*Level 1 – Alt. DB Snatch (25/15), Box Jumps (18/12), Jumping Pull-ups or Ring Rows
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Barbell Row @ 31X1
4×8 Dips (Weight as needed)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
2 Rounds For Time: 750m Row + 800m Run