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 (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (6×8)
Performance:
Every 3:00 Minutes For 15:00 Minutes (6 Sets) Complete 8 Strict Press @ 74%
*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 30 reps or as many as manageable throughout the 18 minutes
Or…
Seated Shoulder Press (5×10)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
10 Seated Press @ 50-60%
10 Barbell Row
15 DB Lateral + Front Raise
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
RX –
40 Double Unders
20 V-ups
10 Push Jerks @ 40% of 1RM Jerk
*RX+ 60 Double Unders and Push Jerks @ 155/105
*Level 2 – 20-30 Double Unders
*Level 1 – 80 Singles/Sit-ups
*Athlete Notes – Goal is 4-6 rounds. If double unders are too high scale to something you expect to go unbroken or in 2 sets with a break. Jerks should be unbroken.
Buy-Out
Shoulder/Lat Accessory:
4×15 Pendlay Row
4×15 (Each Arm) DB Single Arm Bench Press (Don’t alternate, keep resting DB off chest)
4×5 HSPU (Strict with deficit as needed)
Core Accessory:
Tabata Hollow Rock
Additional Conditioning Work
Assault Bike – 5 Rounds of :30 on/1 Minute Rest