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 (5×4)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 4 Push Presses @ 75-80%
Tempo DB Push Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo DB Push Press @ 31X1
8 (Each Arm) Single Arm DB Row with Rotation
12 Seated DB External Rotation
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Max Double Unders
Minute 2: Plank Hold + Alternating Wall Touch
Minute 3: Hollow Hold
*20 Second Transition Between Movements
*Athlete Notes – Practice your 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:
Monthly Challenge Work
Additional Conditioning Work
2×30 Calorie Assault Bike (1 minute rest between efforts)