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
10 Hollow Rocks
2-3 Wall Climbs
3 Kick to Handstand (Freestanding if possible)
Handstand Walk/Shoulder Touches
Shoulder Press (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 80%
*After each set of press, complete 5 Pull-ups (Weight if possible)
Or…
Seated Shoulder Press (5×6)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
6 Seated Press @ 60-65%
12 Single Arm DB Rows (Each Side)
6-10 Ring Dips
Metcon (Time)
50-40-30-20-10
Double Unders
6-12-18-24-30
Alternating DB Snatch (45/25)
50-40-30-20-10
Sit-ups
*Level 2 – 25-20-15-10-5 Double Unders
*Level 1 – 2:1 Singles and 25-20-15-10-5 Sit-ups
*Athlete Notes – 10-15 minute range. Should be smooth through each movement, without any major rest during each set, resting between movements. If any single movement will slow you down significantly, scale as needed.
Buy-Out
Shoulder/Lat Accessory:
4×10 Pendlay Row (5 Tempo @ 31X3/5 Regular)
4×20 (Each Arm) DB Single Arm Bench Press (Don’t alternate, keep resting DB off chest)
4×5-10 Ring Dips (weight if possible)
Core Accessory:
Tabata Plank Holds
Additional Conditioning Work
Assault Bike – 4 x 1 Minute Max Calories (2 minute rest)