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 500m Row
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 (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press in clusters of 2+2 as needed @ 74-80%
*After each set of press, complete 5 Strict Pull-ups
Tempo DB Floor Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo DB Floor Press @ 31X1
15 Bent Over DB Flies
10 DB Front + Lateral Raise
Metcon (No Measure)
AMRAP 15 Minutes:
400m Run or 500m Row
100ft DB Farmers Carry
8 Alternating DB Rows
12 DB Floor Press
Buy-Out
Shoulder/Lat Accessory:
4×8 Barbell Row
4×8 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)
4×5 HSPU (Strict with deficit as needed)
Core Accessory:
Tabata Banded Hollow Holds
Additional Conditioning Work
5×1 Minute Max Burpees (Rest 1 Minute)