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
400m Run 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 (6×8)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Strict Press @ 62%
Seated DB Press (4×10)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
10 Seated DB Press
10 Ring Rows
:30 Bent Over DB Fly Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
42 Double Unders
15 DB Push Press (45/25)
10 Alternating DB Renegade Row
*RX+ 63 Double Unders
*Level 2 – 21 Double Unders, DB Push Press/Row (35/20)
*Level 1 – 15 Double Under Attempts or 2:1 Singles, DB Push Press/Row (25/15)
*Athlete Notes – Goal is 4-6 rounds. DB push press should be unbroken/max 2 sets in later rounds.
Buy-Out
Shoulder/Lat Accessory:
4×20 Band Face Pulls
4×10 (Each Arm) Alternating DB Single Arm Bench Press
4×10 Ring Dips
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
3×20 Calorie Assault Bike/Rest 2 Minutes