CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Press (Start at 80-85%, building to a heavy single for the day)

Push Press (1 x Max Reps)

Then @ 10:30 complete as many reps as possible at 75-80% of your heaviest set of 1 for the day (Pick a weight heavier than last week)

Shoulder Press (4×6)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

6 Strict Press

15 Bent Over DB Flies

15 DB Tricep Extensions

Metcon (No Measure)

AMRAP 12 Minutes:

18-15-12-9-6-3

Calorie Row

Push-up

Alternating DB Snatch

Toes to Bar

*If you complete under 12 minutes, max calorie row in remaining time

Buy-Out

Shoulder/Lat Accessory:

4×6 DB Bench Press

4×10 Alternating DB Curls

4xMax Pull-up Hold

Core Accessory:

4×15-20 GHD Sit-ups

Additional Conditioning Work

4x25m/20w Calorie Assault Bike