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 (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Strict Press @ 80-86%
*After each set of press, complete 5 Pull-ups (Weight if needed)
DB Bench Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 DB Bench Press
10 Leaning DB Lateral Raise
20 Band Pull Apart
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Double Unders
Minute 2: Hollow Rock or Hold
Minute 3: DB Bear Crawl
*20 seconds transition between movements
Buy-Out
Shoulder/Lat Accessory:
4×12 KB Gorilla Row
4×12 Bent Over Rear Delt Flies (Thumbs down)
4×20 Band Face Pulls
Core Accessory:
Tabata Sit-ups
Additional Conditioning Work
6x200m Run (1 minute rest between efforts)