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 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Jerk Drive + Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Jerk Drive + Jerk (Push or Split, build to a peak single for the day or complete 7×3 jerks at a working weight)
Shoulder Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Strict Press
12 Bent Over DB Flies
12 DB Tricep Extensions
Metcon (No Measure)
Double Unders
50-40-30-20-10
Sit-ups
50-40-30-20-10
Strict Pull-ups
10-8-6-4-2
*RX+ Double Unders 100-80-60-40-20
*Level 2 – Double Unders 25-20-15-10-5, Band Assisted Strict Pull-ups
*Level 1 – 2:1 Single Unders, Jumping Pull-ups or Ring Rows
Buy-Out
Shoulder/Lat Accessory:
4×8 DB Bench Press
4×16 Alternating DB Curls
4xMax Pull-up Hold
Core Accessory:
4×20-25 Russian Twist
Additional Conditioning Work
3 x 25m/20w Calorie Assault Bike