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 (3 Second Hold in Receiving Position) Start light and work on technique, build by feel or complete 5 sets at a working weight
Or…
Push Jerk (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Jerks (3 Second Hold in Receiving Position) Start light and work on technique, build by feel or complete 5 sets at a working weight
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press
12 Bent Over DB Flies
12 DB Tricep Extensions
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Single Arm Farmers Carry (50ft/switch)
Minute 2: Hollow/Tuck Hold
Minute 3: Alternating Turkish Get-ups
*20 seconds transition after each round
Buy-Out
Shoulder/Lat Accessory:
4×8 DB Bench Press
4×12 Alternating DB Curls
4xMax Pull-up Hold
Core Accessory:
4×20-25 GHD Sit-ups
Additional Conditioning Work
8x15m/12w Calorie Assault Bike