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
Skill Work/Activation
50ft KB Bottoms Up Carry (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Warm-up
400m Run or 2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Shoulder Press (5×3)
Performance:
Every 3:00 Minutes For 12:00 Minutes (5 Sets) Complete 3 Strict Press @ 89%
*After each set of press, complete 5 Tempo Pull-ups (Tempo @ 2111)
DB Hollow Floor Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 DB Hollow Floor Press
12 KB Gorilla Row
20 Band Face Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
18m/15w Calorie Row
25 Sit-ups
400ft Single Arm Farmer’s Carry (200L/200R with 45/25)
10 (5/side) Single Arm DB Push Press (45/25)
*Level 2 – Carry/Push Press (35/20)
*Level 1 – Carry/Push Press (25/15)
*Athlete Notes – Goal is 3-5 rounds. Quality carries, can be a walk or a light run if able to maintain quality position. Focus on good lockout in single arm push press, slow this movement down.
Buy-Out
Shoulder/Lat Accessory:
4×10 KB Gorilla Row
4×10 Bent Over Flies
4×15 Band Face Pulls
Core Accessory:
Monthly Challenge Work
Additional Conditioning Work
10 Minute Max Calorie Bike (1:00on/1:00off)