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
400m Run 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
Shoulder Press (7×3)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Strict Press (Start light and build to a peak set of 3 for the day)
Landmine Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 (Each side) Landmine Press
6 Strict Pull-ups
:30 Isometric DB Row Hold
Metcon (No Measure)
15 Minutes to Complete AMRAP – Not For Time:
3 Rounds:
5 Strict HSPU
5 Strict Pull-Ups
10 Dumbbell Strict Press
10 Single Dumbbell Bent Over Rows (5 Each Arm)
100 Double Unders
3 Rounds:
5 Strict HSPU
5 Strict Pull-Ups
10 Dumbbell Strict Press
10 Single Dumbbell Bent Over Rows (5 Each Arm)
*Level 2 – Ring Dips, Band Assisted Pull-ups, 50 Double Unders
*Level 1 – Band Assisted Ring Dips or Push-ups, Ring Rows 2:1 Singles
*Athlete Notes – This is essentially a 15 minute amrap to see how much we can complete. If you complete in under 15 minutes, you’re finished. If you do not complete in under 15 minutes, do not continue on until you’re finished.
Buy-Out
Shoulder/Lat Accessory:
4×8 Floor Press
4×6 Tempo Ring Rows @ 31X3
4x:30-40 Ring Support
Core Accessory:
Tabata GHD Hold
Additional Conditioning Work
4x25m/20w Calories Assault Bike (1:1 Rest)