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
400m Run 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 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press (Start at 65-70% and build to a peak set of 5 for the day)
Gorilla Row (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Gorilla Rows
6 Ring/Bar Dips (Weight as needed)
12 Lateral Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
200m Run
2 Rounds of Strict Cindy
*1 Round of Cindy = 5 Strict Pull-ups/10 Push-ups/15 Air Squats
*Level 2 – Band Assisted Pull-ups, Modified Push-ups
*Level 1 – Ring Rows, Modified Push-ups
*1 Round = Run + 2 Rounds. Run is 1 rep in final round
Buy-Out
Shoulder/Lat Accessory:
4×8 Landmine Row
4×8 Incline DB Bench
4×6 Ring Pull-ups or Ring Rows
Core Accessory:
Tabata Plank Holds
Additional Conditioning Work
8x:15 Assault Bike (:30 rest after each round)