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 (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Split Jerks (Build to a peak set for the day)
Or…
Push Jerk (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Push Jerks (Build to a peak set for the day)
Seated KB Press (4×10)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
10 Alternating Seated KB Press
12 Barbell Row
:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
5 Strict Pull-ups
20 (10R/10L) Single Arm DB Push Press (45/25)
20 Alternating Reverse Lunges (Goblet hold – 45/25)
*Level 2 – Band Assisted Strict Pull-ups, DB Push Press and Lunges (35/20)
*Level 1 – Ring Rows, DB Push Press and Lunges (25/15)
*Athlete Notes – Goal is 4-6 rounds. Strict pull-ups should be in sets or quick singles, band assist as needed and make sure chin over bar. DB push press should be unbroken on one side, rest as needed and unbroken on other side. DB lunges in 1-2 sets.
Buy-Out
Shoulder/Lat Accessory:
4×10-12 (Each Side) Split Stance Row (Heavier than last week)
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
4x400m Run (2 minute rest between efforts)