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 (6×3)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 3 Push Press (Start at 75-80% and build to a peak set of 3 for the day or complete all sets at a working weight)
Tempo Strict Press (31X2) (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Tempo Strict Press @ 31X2
16 Alternating KB Row (Standing Hold)
20 Band Pull-Aparts
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: 200m Run (Cut to 100m as needed)
Minute 2: 50ft DB Overhead Carry
Minute 3: Max Strict HSPU, Strict Ring Dips or DB Strict Press
*20 second transition between rounds
Buy-Out
Shoulder/Lat Accessory:
3×10 Barbell Row
3×20 Band Pull-Aparts
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
3x30m/24w Calorie Bike (Rest as needed)