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
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 (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…
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)
Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Strict Press @ 60-70%
15 Bent Over DB Flies
45 Seconds High to Low Plank
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push Jerk @ 50% of 1RM Jerk up to (155/105)
*100m Run after each set
*Athlete Notes – 8-12 minute range. You should be able to go unbroken on every set of push jerks.
Buy-Out
Shoulder/Lat Accessory:
4×10 (Each Arm) Single Arm KB or DB Row (Heavier than last week)
4×10 DB Bench Press
4×20 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
Partner Work: 3x500m Row (3 Each – Rest while partner rows)