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 (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Push Presses @ 80-85%
*Between each set complete 8 (Each side) Single Arm DB/KB Row
Tempo DB Push Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo DB Push Press @ 31X1
10 (Each Arm) Single Arm DB Row with Rotation
15 Seated DB External Rotation
Metcon (No Measure)
AMRAP 12 Minutes:
100m Run
5 L-Pull-ups
10 Strict Press @ 50-60% of 1RM
15 Sit-ups
*Level 2 – Strict Pull-ups
*Level 1 – Ring Rows
*Athlete Notes – All pull-ups are strict, band assist as needed. Work on your pull-ups and hit strict sit-ups without rocking.
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Pendlay Row @ 21X2
4×10 DB Bench Press
4×10 Wide Pull Ring Rows
Core Accessory:
Monthly Challenge Work
Additional Conditioning Work
10 Minutes: :30hard/:30light Row