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
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 + Split Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Jerk + 1 Split Jerk (Build to a peak single for the day or complete all at a working weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 Sit-ups
10 Alternating DB Snatch (45/25)
*Level 2 – 20 Double Unders, (35/20)
*Level 1 – 2:1 Single Unders, (25/15)
Buy-Out
Shoulder/Lat Accessory:
4×15 Gorilla Row
4×8 Incline DB Bench
4x Max HS Hold/Shoulder Taps or Weight Shift
Core Accessory:
Tabata Plank Holds (Scale up w/ opposite side arm/leg lifted)
Additional Conditioning Work
4x400m or 1 Mile Run