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 (6×2)
Performance:
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Push Presses @ 85-90%
*Between each set complete 8 (Each side) Single Arm DB/KB Row
Barbell Row (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Barbell Row
8 DB Bench/Floor Press
15 DB Band Face Pull
Metcon (No Measure)
AMRAP 12 Minutes:
5 Strict Pull-ups
10 Push Press @ 45-50%
10 Toes to Bar
@ 0:00, 4:00 and 8:00 Complete 40 Double Unders
*RX+ 80 Double Unders
*Level 2 – 2:1 Single Unders, 2:1 Sit-ups
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Barbell Row @ 21X2
4×5 DB Bench Press
4×5 Ring Rows
Core Accessory:
3×1:00 Chinese Planks (Face Down)
Additional Conditioning Work
4×25 Calorie Assault Bike (Rest as needed)