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 (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start at 70-75% and build to a peak set of 3 for the day)
*Complete 8 DB Row (Each Side) Between Sets
Gorilla Row (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Gorilla Rows
6 Ring/Bar Dips (Weight as needed)
15 Lateral Flies
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds)
Minute 1 – Row (Calories)
Minute 2 – DB/KB Suitcase + OH Carry (50Ft Lengths)
Minute 3 – :30 Weighted Hollow Hold/Rock (10-15# Plate) into :30 Max Push-ups
*Level 2 – Hollow Hold/Rock
*Level 1 – Tuck Hold
*20 Second Transition After Each Round
*Athlete Notes – Share KB’s/DB’s and stagger as needed at different stations. Focus on your strokes per minute on the rower, stick to 23-25 SPM, keep your heels down and hit strong pulls. Choose a weight you feel stable with on OH carries.
Buy-Out
Shoulder/Lat Accessory:
4×10 Landmine Row
4×10 Incline DB Bench
4×6 Ring Pull-ups
Core Accessory:
Tabata Plank Holds
Additional Conditioning Work
2x50m/40w Calories Assault Bike (1:1 Rest)