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 (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Push Presses @ 85-90%
*Between each set complete 10 (Each side) Single Arm DB/KB Row
Tempo DB Push Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo DB Push Press @ 31X1
10 (Each Arm) Single Arm DB Row with Rotation
15 Seated DB External Rotation
Metcon (No Measure)
AMRAP 13 Minutes:
5 Strict Pull-ups
10 Push Press @ 45-50%
10 Strict Toes to Bar or Hanging Knee Raises
@ 0:00, 5:00 and 10:00 Complete 50 Double Unders
*RX+ 100 Double Unders
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Pendlay Row @ 21X2
4×8 DB Bench Press
4×8 Wide Pull Ring Rows
Core Accessory:
Tabata Hollow Rocks
Additional Conditioning Work
Tabata Row