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
Paused Jerk (Dip) (5×2)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Paused Jerk (Dip)
*Push or Split: 3 Second Hold in Dip Position – Start light and work on technique, build by feel)
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press
15 Bent Over DB Flies
15 DB Tricep Extensions
Metcon (No Measure)
AMRAP 15 Minutes:
200m Farmers Carry
12m/9w Strict Ring Dips (Weight if needed)
6 Strict Pull-ups
:15-:30 Hollow/Tuck Hold
*Sub band assisted ring dips/bar dips/box dips or push-ups as needed and band assisted pull-ups/ring rows.
Buy-Out
Shoulder/Lat Accessory:
4×6 DB Bench Press
4×16 Alternating DB Curls
4xMax Pull-up Hold
Core Accessory:
4×20-25 GHD Sit-ups
Additional Conditioning Work
2 x 30m/24w Calorie Assault Bike