CrossFit Vae Victis – CrossFit

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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 (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Strict Press @ 56-62%

Seated DB Press (4×10)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

10 Seated DB Press

10 Ring Face Pulls

15 Bent Over Flies

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Row or Bike (Calories)

Minute 2: DB Pull-Throughs

Minute 3: Tempo DB Push Press @ 31X1

*20 Second Transition Between Movements

Buy-Out

Shoulder/Lat Accessory:

4×20 Band Pull-Aparts

4×10 (Each Arm) DB Bench Press

4×5 Elevator Dips

Core Accessory:

Tabata Hollow Holds

Additional Conditioning Work

4x400m Run (Rest 1:1)