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 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Push Presses @ 80-85% (If you have lighter weights…double the reps and or add a tempo, 3 second hold overhead and 3 second negative on each rep)
*Between each set complete 8 (Each side) Single Arm DB/KB Row
Metcon (4 Rounds for reps)
EMOM For 20 Minutes (4 Rounds):
Minute 1: Double/Single Unders
Minute 2: Alternating DB Renegade Row + 4 Shoulder Taps (45/25)
Minute 3: Side Plank :20(L)/:10 Rest/:20(R)
Minute 4: Alternating DB Snatch + DB Push Press (45/25)
Minute 5: Rest
*Level 2 – DB Push Press (35/20)
*Level 1 – DB Push Press (25/15)
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Pendlay Row @ 21X2
4×10 DB Bench Press
4×10 Wide Pull Ring Rows
Core Accessory:
5×10 Candle Sticks
Additional Conditioning Work
10 Minute Row or Run: :30hard/:30light Row