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 + 3 Jerks (5×1)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press + 3 Jerks @ 75-80% of Push Press 1RM (2 Second pause in receiving position on the first of the 3 jerks)
ZPress (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Z Press (Seated press in L-Sit)
12 Ring Face Pulls
15 Bent Over Flies
Metcon (No Measure)
AMRAP 15 Minutes:
4x50m Shuttle Sprints
:20 Hollow Hold + 12 V-Ups
6 Alternating Turkish Get-ups
*Level 2 – Tuck Hold + Knee Tucks
*Level 1 – Tuck Hold + Sit-ups
*Athlete Notes – Shuttle sprints are garage door and back x4. Modify hollow hold to tuck hold as needed, maintaining good position with back pressed through the floor with ribcage down. Choose load for Turkish get-ups, should be something you can move smoothly through all 6 reps with little rest.
Buy-Out
Shoulder/Lat Accessory:
4×8 Prone Bench Row
4×8 Incline DB Bench
4×6-8 Ring Pull-ups
Core Accessory:
Tabata Plank Holds
Additional Conditioning Work
8 x :30 Assault Bike (:30 rest after each round)