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 (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 62-68%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Seated DB Press (4×6)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Seated DB Press
15 Ring Face Pulls
12 Bent Over Flies
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Row/Bike (Calories)
Minute 2: Alternating DB Row + 4 Push-ups
Minute 3: Alternating DB Push Press
*20 Second Transition Between Movements
Buy-Out
Shoulder/Lat Accessory:
4×12 Band Pull Aparts
4×6 DB Bench Press
4×5 Elevator Dips
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
5×15 Calorie Assault Bike (Rest 1-2 minutes between efforts)