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
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
1 Jerk Drive + 1 Push Press + 2 Jerks (5×1)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 Jerk Drive + 1 Push Press + 2 Jerks @ 80-85% of 1RM Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
1:00 DB or KB Overhead Carry (:30L/:30R)
10 V-ups, 20 Flutter Kicks, 15 Sit-ups, :20 Hollow Rock
10 Reverse Burpees
Level 2 – Complex = Knee tucks, flutter kicks, sit-ups, hollow or tuck hold
Buy-Out
Shoulder/Lat Accessory:
4×10 Gorilla Row
4×6 Incline DB Bench
4x Max HS Hold/Shoulder Taps or Weight Shift
Core Accessory:
Tabata Plank Holds
Additional Conditioning Work
3 x 5:00 Jump Rope (1:00 Rest)