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
Split Jerk (6×1)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 1 Jerk (Warm-up and build to a peak set for the day or complete 6×2 at a working weight)
Or…
Push Jerk (6×1)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 1 Jerk (Warm-up and build to a peak set for the day or complete 6×2 at a working weight)
Metcon (No Measure)
AMRAP 12 Minutes:
10-9-8-7-6-5-4-3-2-1
Strict Press
DB Pull-Throughs
*100m run before each round
*Athlete Notes – Pick a weight for strict press that is light and can be completed unbroken each round. Complete as many reps as possible in 12 minutes or until you complete all reps if under 12 minutes.
Buy-Out
Shoulder/Lat Accessory:
4×12 (Each Side) Split Stance Bent Over KB Row
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
2x800m Run (Rest 1:1)