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 (7×1)

Performance:

Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Push Press (Start at 75-85% and build to a peak single for the day)

Gorilla Row (4×12)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

12 Gorilla Rows

6 Ring/Bar Dips (Weight as needed)

12 Lateral Flies

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1 – Max Double/Single Unders

Minute 2 – Max Hollow Rock or Sit-ups

Minute 3 – Max DB Complex – DB Push-up, Row(L), Row(R), Power Clean (35/20)

*20 Second Transition After Each Round

*DB Complex is similar to a manmaker without the squat and press

Buy-Out

Shoulder/Lat Accessory:

4×10 Landmine Row

4×10 Incline DB Bench

4×6 Ring Pull-ups

Core Accessory:

Tabata High to Low Plank Holds

Additional Conditioning Work

Reverse Tabata Assault Bike 8 x :10 Sprint/:20 Easy