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
Push Jerk (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Jerks (Build to a peak set of 2 for the day)
Or…
Split Jerk (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Split Jerks (Build to a peak set of 2 for the day)
Floor Press (4 x 5-6)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
5-6 Floor Press
10 Tempo Ring Rows @ 31X3
90% Max HS Hold, Shoulder Touch or Plank Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 Sit-ups
10 Push Jerks (115/75)
*RX+ 60 Double Unders, 30 Sit-ups, Push Jerks (155/105)
*Level 2 – 20 Double Unders, Push Jerks (95/65)
*Level 1 – 2:1 Singles, Push Jerks (75/55)
*Athlete Notes – Goal is 4-6 rounds. Push jerks should be heavy but something you’re pushing for unbroken each round.
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
2 Rounds For Time: 50 Calorie Bike, 1000m Row