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
Paused Jerk (Dip) (5×2)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Pause Jerks (Push or Split: 3 Second Hold in Dip Position – Start light and work on technique, build by feel)
Shoulder Press (4×5)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
5 Strict Press (Heavier than last week
10 Barbell Row
100ft Double Overhead Carry (KB’s or DB’s)
7 Minute Abs (Time)
7 Rounds For Time:
10 Burpees
20 Sit-ups
*Athlete Notes – Steady pace throughout the entire workout, push the last round or two. Try and go fast, without stopping on burpees, slow it down and get your breath on the sit-ups.
Buy-Out
Shoulder/Lat Accessory:
4×5 Tempo Barbell Row @31X1
4×5 Tempo Strict Ring/Bar Dips @ 31X1
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
5x250m Row (1 minute rest between efforts)