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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Windmills
Push Jerk (7×1)
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)
Or…
Split Jerk (7×1)
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)
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
50 Calorie Row
40 Single Arm DB Snatches (45/25)
30 Box Jumps(24/20)
20 Toes to Bar
10 HSPU (Sub 20 Push-ups)
Buy-Out
Shoulder/Lat Accessory:
4×10 Kneeling Halos
4×10 (Each Side) Single Arm DB Row
4×10 DB Lateral + Front Raise
Core Accessory:
3 x 1 Minute Chinese Plank (Face Up)
Additional Conditioning Work
10 Rounds:
15 Second Assault Bike/30 Second Rest