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
Split Jerk (7×2)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Split Jerks @ 70-75% of 1RM Jerk
Or…
Push Jerk (7×2)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Push Jerks @ 70-75% of 1RM Jerk
Floor Press (4 x 6-8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6-8 Floor Press
10 Tempo Ring Rows @ 31X3
90% Max HS Hold, Shoulder Touch or Plank Hold
Metcon (Time)
3 Rounds For Time:
10 Box Jump Overs (24/20)
20 Alt. DB Snatches (45/25)
400m Run
*RX+ Box Jump Overs (30/24)
*Level 2 – Box Jump Overs (20/18), Alt. DB Snatches (35/20)
*Level 1 – Box Jump or Step Overs (18/12), Alt. DB Snatches (25/15)
*Athlete Notes – 10-15 minute range. Set tempo and get box jumps done quickly, get right on the DB to start your 20, steady and right out for the run.
Buy-Out
Shoulder/Lat Accessory:
4×8 Barbell Row
4×6 Tempo Dips @ 31X2
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
3 Rounds Each For Time: 15 Cal Bike, 30 Cal Row, 60 Double Unders (Rest 1:1)