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 (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press in clusters of 3+3 @ 71-77%
Tempo DB Floor Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo DB Floor Press @ 31X1
12 Bent Over DB Flies
8 DB Front + Lateral Raise
Metcon (No Measure)
AMRAP 12 Minutes:
5 Strict Toes to Bar
10 Push-ups
5 Strict Pull-ups
10 Strict Press (45/35)
*Start each round with 25 double unders
*RX+ Strict Press (65/45), 40 Double Unders
*Level 2 – Strict Knee Raises/Banded Pull-ups
*Level 1 – 10 Sit-ups/Ring Rows
Buy-Out
Shoulder/Lat Accessory:
4×12 Barbell Row
4×10 (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
3x750m Row (Rest 1:1)