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 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Press
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Windmills
Push Jerk + Split Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Push Jerk + Split Jerk (Start light and build to a peak set or complete all 7 sets at a working weight)
Shoulder Press (4×5)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
5 Strict Press
10 Ring Rows
10 Lying DB Tricep Extension
Metcon (No Measure)
AMRAP 15 Minutes:
500m Row
30 V-ups
8 Alternating Turkish Get-ups
*Level 2 – Knee Tucks
*Level 1 – Reverse Sit-ups
Buy-Out
Shoulder/Lat Accessory:
4×10 DB Bench Press
4×12 Curls
4xMax Bar Dips
Core Accessory:
4×20-25 GHD Sit-ups
Additional Conditioning Work
4 x 25m/20w Calorie Assault Bike