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 Drive + 1 Push Press + 2 Jerks (5×1)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 Jerk Drive + 1 Push Press + 2 Jerks @ 80-85% of 1RM Push Press
Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Strict Press @ 60-65%
10 Bent Over DB Flies
20 Second Hollow Hold/10 Rest/20 Second Plank Hold
2k Row (Time)
Max Effort 2k Row
*2K Row Strategy – Start the piece with 10 hard pulls faster than your normal strokes per minute, then settle in to your normal stroke rate and split time. The first two 500’s should be a good steady pace you can maintain comfortably. The 3rd 500m is where you need to mentally buckle down and try to hold your split down. Once you hit the last 500 hold on to your split until 150-200m left and go all out.
Buy-Out
Shoulder/Lat Accessory:
4×10 (Each Arm) Single Arm KB or DB Row (Heavier than last week)
4×6 DB Bench Press
4×12 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
Partner Work: 8x100m Sprints (8 Each) Alternating Relay Style