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
Push Press (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Push Press @ 70-75% (Same or heavier than last week)
*Optional 5 strict pull-ups/ring rows after each round
Tempo DB Push Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo DB Push Press @ 31X1
10 (Each Arm) Single Arm DB Row
10 (Each Arm) Banded Internal + External Rotation
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Double/Single Unders
Minute 2: 4m/2w Push-ups + 10 Shoulder Taps
Minute 3: 20 Second Hollow Rock/30 Second DB or KB OH Hold
*20 Second Transition Between Movements
*Level 2 – 2m/1w Push-ups, Hollow Hold
*Level 1 – Modified Push-ups/Tuck Hold
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Pendlay Row @ 21X2
4×10 DB Bench Press
4×10 Wide Pull Ring Rows
Core Accessory:
3×1:00 Chinese Planks (Face Down)
Additional Conditioning Work
5×1:00on/1:00 off Assault Bike