Tuesday

AMRAP 20

200m
8 x Snatches (60/40)
10 x Toes to Bar
200m
8 x HSPU
10 x Pull-ups

Monday

10 minutes: 3RM Shoulder to Overhead

(Strict/push/jerk)

21/15/9

Push Press (60/45)

KB Swing

400m

Saturday

Partner WOD:

AMRAP 20:

10 x Pullups
10 x Burpees
10 x O/H Squats (40/30)

1 x person working at a time, 3 x 400m runs must be completed together at any stage throughout the 20 minutes.

REMINDER - Saturdays WOD is now at 8am, not 10am.

Friday

For Time:

21/15/9
Deadlift (80/60)
OH walking lunge (20/10)

Then:
20/15/10
K2E
Air Squats

Then:
8/6/4
Power Cleans (80/60)
Wall Walks

Partner WOD will now be on saturdays.

Thursday

For Time:

20 x Toes to bar

200m

30 x Wall Balls

200m

40 x KB Swings (24/16)

200m

50 x Pull-ups

200m

60m Bear Crawl

20 minute cut off.

Wednesday

10 x Minutes to work towards 

3RM Front Squats

Then:

OTMEM 15

1st minute: 5 x Front Squats (80/60)

2nd minute: 25 x Double Unders

3rd minute: 3 x Muscle Ups*

5 x Rounds

*3 x ring dips/ 3 x strict pull-ups

Tuesday

4 RFT

400m
7 x Hang Cleans (60/40)
10 x Alternate Pistol Squats

Monday

AMRAP 8:

8 x Ground to Overhead (60/40)

10 x Burpees

AMRAP 6:

30 x Double Unders

5 x Deficit HSPU

AMRAP 4:

15 x Pull-ups

15 x Push ups

Rest 2 minutes between AMRAPs

CrossFit Victus Newbie Guide

CROSSFIT VICTUS NEWBIE GUIDE:

-Mark Edis, Coach/ Owner, CrossFit Victus

Technique, Technique, Technique:

We talk about Intensity as being a crucial part of CrossFit, but this has its place in the New CrossFitter Hierarchy - Technique, Constancy then intensity. Don’t worry about the clock, get you skills squared away first. Speed will come more naturally once you have mastered moving efficiently. 

Be a sponge:
Don’t be afraid to ask the coaches millions of questions. Its what we are here for. We are only too happy to check your technique, critique a movement, or demonstrate the correct way to do something. If your coach cannot do it, find another box immediately. 

Turn up early:
This is the best time to practice a skill. After an initial warm up while your still fresh. Rather than after a WOD when fatigue has set in. The coaches are only too happy to spend some time with you honing those skills.

Introduce yourself:
You have just joined the most friendly and inviting training environment in the history of the universe. I am extremely proud of the fact that CFV has been built on “word of mouth” and “friends bringing friends” and as a result, we are all very like minded people with a lot in common. I’m willing to bet that it’s totally different to any gym environment you’ve been in previously. Everyone is hanging to get to know you! 

Appearance means nothing:

Don’t worry what you look like, or how you dress, no-one cares. We don’t believe in mirrors, (they are actually counter-productive to good form). Dress comfortably, in clothes you would expect to get dirty and sweaty in. Like something you would wear if you were building a hide-out, doing pottery or playing in the mud.

Be Patient:
You have just stepped up to the bottom of a very steep learning curve. Don’t get frustrated if your progression is slow, and don’t compare yourself to others on the whiteboard. Progression can be measured in many different ways. Even if you think your not making any headway, believe me when I say that you are. The coaches notice your improvement, your friends and family will notice too. Get used to receiving complements.

Define Your Goals:

Figure out what your personal goals are. Why did you want to join CrossFit? Did you just move to a new town and want to meet people? Do you want to lose weight? Are you a former athlete looking to start a sport again? Figure out your personal goals, write then down and talk to a coach about helping you set a plan in place to achieve them. 

If there is anything you need, ask:

We, as coaches, do this because above all, we genuinely care about you and want you to succeed. Some days you’ll win, some days you may feel like you’ve lost. Just as in life, we all have days like this and thats what makes us human. Whether its nutrition, motivation, extra coaching or you just want to chat. Our coaches specialize in all these areas and then some. 

Mark Edis

Coach/ Owner 

CrossFit Victus

Friday

Partner WOD

5 x RFT

20m Wheelbarrow Walk

16 x Partner HSPU

20 x Partner Deadlifts

200m Partner KB Carry

Thursday

Olympic Lifting Seminar part 1:

The snatch

Then:

OTMEM 10

2 x Hang Power Snatch

2 x Hang Squat Snatch

1 x Full Snatch 

Wednesday

Tabata's (20 seconds on/ 10 seconds off)

Back Squats* (60/45)
Ab Mat Situps
Strict Pullups (any grip)

*From the racks

 

Tuesday

5 x RFT

400m

15 x O/H Squats (30/20)

Monday

OTMEM 15

1st Minute: 25 x Double Unders

2nd Minute: 10 x Deadlifts (100/75)

3rd Minute: 5 x HSPU

Repeat x 5 (15 minutes)

Saturday

5 rounds:

AMRAP 60 seconds - SDHP (50/40)

AMRAP 30 seconds - Push-ups 

400m

Friday

Relay style Partner WOD:

400m
20 x T2B
200m
30 x Box Jumps
400m
40 x Burpee Bar Touches
200m
50 x WallBalls

Thursday

AMRAP 20

400m

25 x Thrusters (30/20)

20 x KB Swings

15 x Pull-ups 

Wesnesday

10 Minutes: Pull-up practice. 

Then:

"Grace"

30 x Clean & Jerks (60/45)

Tuesday

AMRAP 15

5 x C2B pull-ups

7 x Clap Push-ups

9 x Jump Squats

Monday

10 minutes - 1RM O/H squat

21/5/9

Power Snatch (60/45)

HSPU

200m

Saturday

1 mile TT (1.6km)

Rest 5 mins, then:

10 x 30 seconds on/ 30 seconds off:

Max Double Unders

Friday

Partner WOD:

For time:

400m

30 x Power Cleans (60/40)

200m

30 x Toes to bar

400m

30 x Front Squats (60/40)

200m

30 x Pull ups

400m

30 x Bar facing Burpees

1 x person working at a time, both athletes do the run together. 

Member BBQ at 6:30pm

Thursday

3-3-3-3-3 shoulder to overhead

For max reps:

3 x mins Wallballs

3 x mins KB Swings

3 x mins Bear Crawls (1m=1 rep)

3 x mins Ring dips

Wednesday

AMRAP 15

30 x Squats

20 x HR Push-ups

1 x Rope Climb

200m

10 x Box Jumps

Tuesday

10 Mins Muscle Up practice

Then:

21/15/9:

Deadlifts (100/75)

Burpees

Monday

Buy in: 800m Run

Then as far as possible in 12 minutes:

3,6,9,12,15 etc

Pull ups
Front Squats (40/30)
Push Press (40/30)

Note time on clock upon return from Run as thats when your 12 minutes starts.