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 (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (6×8)
Performance:
Every 3:00 Minutes For 15:00 Minutes (6 Sets) Complete 8 Strict Press @ 74%
*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 48 reps or as many as manageable throughout the 18 minutes
Bench Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Bench Press
15-20 Bent Over DB Flies
10 DB Front + Lateral Raise
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (3 Rounds):
Minute 1: Max Calorie Row
Minute 2: Max Box Jump Overs (24/20)
Minute 3: Max Shoulder to OH (95/65)
Minute 4: Rest
*Level 2 – STOH (75/55), Box Jump Overs (20/18)
*Level 1 – STOH (65/45), Box Jump/Step Overs (18/12)
Buy-Out
Shoulder/Lat Accessory:
4×15 Barbell Row
4×12 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)
4×5 HSPU (Strict with deficit as needed)
Core Accessory:
Tabata Hollow Rocks
Additional Conditioning Work
5x:30 Assault Bike (Rest :30-1:00 between efforts)