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
Split Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk (Build to a heavy single for the day, possible 1RM attempts or choose a working weight for all 7 sets)
Or…
Push Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk (Build to a heavy single for the day, possible 1RM attempts or choose a working weight for all 7 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200ft DB/KB Carry (1 Front Rack/1 Farmers)
10 Alternating DB Pull Through
20 Shoulder Taps (From HS)
*Level 2 – Handstand Hold/Weight Shift
*Level 1 – 20 Shoulder Taps From Plank
Buy-Out
Shoulder/Lat Accessory:
4×12 Gorilla Row
4×5 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
6x15m/12w Calories Assault Bike/Row or :45 Sprints (1:1 Rest)