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 (5×2)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Split Jerks (Build to a peak set for the day)
Or…
Push Jerk (5×2)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Push Jerks (Build to a peak set for the day)
Landmine Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 (Each Side) Landmine Press
10 Gorilla Rows
:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support
Metcon (AMRAP – Rounds and Reps)
Teams of 2 –
3 Rounds Each:
Partner 1 – 500m Row
Partner 2 – AMRAP of 5 Seated DB Press (35/20)/10 Alternating Renegade Row (35/20)/10 V-ups
*Level 2 – 25/15 and Knee Tucks
*Level 1 – 20/10 and Sit-ups
*Athlete Notes – Seated press and renegade rows should be unbroken with a rest in between movements. Stay lighter on these and stay strict with rows. Athletes will score their own amrap score, and continue where they left off each time.
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Ring Rows @ 31X3
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)