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 OH Carry
10 Seated KB Press
50ft KB OH Carry
10 KB Windmill (5L/5R)
Shoulder Press (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 68%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Seated DB Press (5×6)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
6 Seated Tempo DB Press @ 31X1
6 Tempo Ring Rows @ 31X3
:30 Bent Over DB Fly Hold
Metcon (AMRAP – Reps)
Each For Total Reps:
3 Minute Max Calorie Row
1 Minute Rest
6 Minute AMRAP of: 15 KB Swings (53/35), 15m/12w Push-ups, 12 V-Ups
1 Minute Rest
3 Minute Max Double Unders
*Level 2 – KB Swings (45/30), Double Under Attempts
*Level 1 – KB Swings (35/25), Single Unders
*Athlete Notes – Goal is 3-5 rounds for AMRAP. Swings should be unbroken every round, modify push-ups as needed.
Buy-Out
Shoulder/Lat Accessory:
4×20 Band Face Pulls
4×6 (Each Arm) Alternating DB Single Arm Tempo Bench Press @ 31×1
4×6 Tempo Ring Dips @ 31X1
Core Accessory:
Tabata Plank Holds
Additional Conditioning Work
3×20 Calorie Assault Bike (Rest 1-2 minutes between efforts)