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 (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 59-65%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Seated DB Press (4×8)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
8 Seated DB Press
12 Ring Face Pulls
12 Bent Over Flies
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Plank to Alternating KB/DB Touch
Minute 2: Alternating KB Row, Clean to Single Arm Press
Minute 3: Hollow to Up and Over KB
*20 Second Transition Between Movements
Buy-Out
Shoulder/Lat Accessory:
4×16 Band Pull Aparts
4×8 DB Bench Press
4×5 Elevator Dips
Core Accessory:
Tabata Hollow Rock
Additional Conditioning Work
5 Rounds: 30 Seconds Max Assault Bike for Calories/Rest 1 Minute or alternate with partner, resting while partner works.