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 (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk @ 85-90% or build up to a peak single, possible 1RM attempts (change to 1×1)
Or…
Push Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk @ 85-90% or build up to a peak single, possible 1RM attempts (change to 1×1)
Floor Press (4 x 8-10)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8-10 Floor Press
10 Tempo Ring Rows @ 31X3
90% Max HS Hold, Shoulder Touch or Plank Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
50m/40w Calorie Row
40 KB Swings (53/35)
30 Box Jumps (24/20)
20 Toes to Bar
10 Strict HSPU
*Level 2 – KB Swings (45/30), Box Jumps (20/18), Knee Raise, ABMAT HSPU
*Level 1 – KB Swings (35/25), Box Jumps (18/12), 2:1 Sit-ups, 5 HSPU Negative + 10 Seated DB Press or 20 Seated DB Press
*Athlete Notes – Goal is 1+ to 2+ rounds. KB Swings should be completed in 1-2 sets and box jumps steady until completed. Small sets on toes to bar and HSPU.
Buy-Out
Shoulder/Lat Accessory:
4×10 Barbell Row
4×6 Tempo Dips @ 31X2
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
For Time: 50 Cal Bike, 100 Double Unders