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 (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Push Press @ 70-75%
DB Hollow Floor Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 DB Hollow Floor Press (Heavier than last week)
12 KB Gorilla Row
20 Band Face Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
1000m Row (Buy-In)
5 Push Jerks (115/75)
10 Push-ups
15 Jumping Lunges
*RX+ Push Jerks (135/95)
*Level 2 – Push Jerks (95/65)
*Level 1 – Push Jerks (75/55), Reverse Lunge (No Jump)
*Athlete Notes – Goal is 4-8 rounds.
Buy-Out
Extra Credit:
Shoulder/Lat Accessory:
4×10 KB Gorilla Row (Heavier than last week)
4×10 Bent Over Flies
4×20 Band Face Pulls
Core Accessory:
Monthly Challenge Work
Additional Conditioning Work
3×1:00 Assault Bike (Rest 1 minute between efforts)