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
Shoulder Press (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Strict Press @ 90%
*After each set complete 10 (5 each side) Single Arm DB Row
Seated Shoulder Press (4×6)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Seated Press @ 70-75%
15 Lateral + Front Raise
15 Band Face Pulls
Metcon (Time)
80-60-40-20
Double Unders
40-30-20-10
Alternating DB Snatch (45/25)
*Level 2 – Double Unders 40/30/20/10 and DB Snatch (35/20)
*Level 1 – 2:1 Singles and DB Snatch (25/15)
*Athlete Notes – 7-12 minute range. Double unders should be done in planned sets, breaking them up before failing and working on hitting sets of 10-20 etc. DB snatches should be steady movement, minimum of 10 reps each set before breaking.
Buy-Out
Shoulder/Lat Accessory:
4×6 Floor Press
4×12 Band Face Pulls
Core Accessory:
6×10-15 GHD Sit-ups
Additional Conditioning Work
2x800m run with partner. Run together, rest 4 minutes between efforts