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 (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Split Jerks (Start light and work on technique, build by feel)
Or…
Push Jerk (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Jerks (Start light and work on technique, build by feel)
KB Push Press (4×16)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
16 (8 Each Side) Alternating KB/DB Push Press w/Controlled Negative
10 Barbell Row
:30 High Plank Hold W/Shoulder Touch or Weight Shift or Ring Support Hold
Metcon (No Measure)
AMRAP 12 Minutes
5 Toes to Bar
10 Push-ups
15 Sit-ups
*Athlete Notes – Goal is 6-12 rounds. Sub hanging knee raises for toes to bar.
Buy-Out
Shoulder/Lat Accessory:
4×8-10 (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
1000/500/250/500/1000m Rows (Rest 1:1)