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 (5×5)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press @ 60-65%
Shoulder Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Strict Press
10 (Each Side) KB Row
20 Band Pull-Aparts
Metcon (No Measure)
2 Person Partner WOD –
AMRAP 14 Minutes:
Partner 1: Run 200m
Partner 2: 5 Toes to Bar, 10 Push-ups, 15 DB Snatches
*Pick up where partner left off when returning from run
*If completing individually complete 200m Run/1 Round of 5/10/15
*RX+ 10 Toes to Bar, 8 Ring Dips or HSPU
*Level 2 – 10 Knee Raises
*Level 1 – 10 Knee Tucks, Modified Push-ups
Buy-Out
Shoulder/Lat Accessory:
4×8 Barbell Row
4×16 Band Pull-Aparts
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
5 Minute Bike Into 5 Minute Row