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
Jerk (3 Second Hold In Receiving Position) (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Pause Jerks (Push or Split: 3 Second Hold in Receiving Position – Start light and work on technique, build by feel)
Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Strict Press
12 Bent Over DB Flies
12 DB Tricep Extensions
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: DB/KB Front Rack Carry
Minute 2: Hollow/Tuck Hold
Minute 3: Alternating Turkish Get-ups
*20 Second Transition After Each Round
Buy-Out
Shoulder/Lat Accessory:
4×8 DB Bench Press
4×12 Alternating DB Curls
4xMax Pull-up Hold
Core Accessory:
4×20-25 GHD Sit-ups
Additional Conditioning Work
8x15m/12w Calorie Assault Bike