CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation
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 (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
Push Press + Push Jerk + Split Jerk (5×1)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80-90% of 1RM Push Press
DB Arnold Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 (5 Each Side) Alternating DB Arnold Press
8 (Each arm) Single Arm DB Row
15 Standing Landmine Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
15m/12w Push-ups
15 Box Jumps (24/20)
*RX+ 12 HSPU
*Level 2 – Box Jumps (20/18)
*Level 1 – Box Jumps (18/12)
*Athlete Notes – Goal is 4-6 rounds.
Buy-Out
Shoulder/Back Accessory:
3×12 – Bent Over Row/Bench Press
Oly Accessory:
Tabata Hollow Holds
Additional Conditioning Work
3 x 500m Row (2 minute rest between efforts)