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 OH Carry
10 Seated KB Press
50ft KB OH Carry
10 KB Windmill (5L/5R)
Shoulder Press (6×2)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Strict Press @ 65-71%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Seated DB Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Seated DB Press
12 Ring Face Pulls
15 Bent Over Flies
Metcon (Time)
50-40-30-20-10
Double Unders
25-20-15-10-5
KB Swings (53/35)
50-40-30-20-10
Sit-ups
*RX+ KB Swings (70/53)
*Level 2 – 25-20-15-10-5 Double Unders, KB Swings (45/30)
*Level 1 – 2:1 Single Unders, KB Swings (35/25)
Buy-Out
Shoulder/Lat Accessory:
4×15 Band Pull Aparts
4×5 DB Bench Press
4×5 Elevator Dips
Core Accessory:
Tabata Hollow Rocks
Additional Conditioning Work
4×20 Calorie Assault Bike (Rest 1:00-2:00 minutes between efforts)