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
Split Jerk (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Split Jerks (Start light and build to a peak set of 2 for the day or complete sets of 2 at a working weight)
Or…
Push Jerk (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Jerks (Start light and build to a peak set of 2 for the day or complete sets of 2 at a working weight)
Shoulder Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Strict Press
12 (Each Side) KB Row
20 Band Pull-Aparts
Metcon (No Measure)
AMRAP 15 Minutes:
200m Run
200ft Single Arm Farmers Carry (50L/50R x2)
6 Strict Pull-ups
12 Push Press (1 Second Hold OH…like a real second)
*RX+ 6 Weighted Strict Pull-ups (Suggested Weight – 25/15)
*Level 2 – Band Assisted Pull-ups
*Level 1 – 10 Ring Rows
Buy-Out
Shoulder/Lat Accessory:
4×10 Barbell Row
4×20 Band Pull-Aparts
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
20 Rounds: Assault Bike :10 Sprint/:20 Easy