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 Bottoms Up Carry (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
Push Press (5×1)
Performance:
A) Every 90 Seconds For 6 Minutes (5 Sets) Complete 1 Push Press @ 90+%
Push Press (1 x Max Reps)
B) After 90 seconds break complete 1 additional set of max push press @ 75% of part A
Shoulder Press (4×15)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
15 Strict Press @ 40%
15 Bent Over DB Flies
Accumulate 30 Second Hollow Hold (Break as needed)
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (4 Rounds)
Minute 1 – 15m/12w Calorie Row
Minute 2 – 200ft KB Farmers Carry (53/35 – Wall to Rig 2x)
Minute 3 – Max Double Unders
*10 Second Rest interval After Each Round
*RX+ 18m/15w Calorie Row, Farmers Carry (70/53)
*Level 2 – Farmers Carry (45/25)
*Level 1 – 12m/8w Calorie Row, Farmers Carry (35/20) and Single Unders
*Athlete Notes – Share KB’s/DB’s and stagger as needed at different stations. Should be able to complete chosen calories on rower and transition to farmers carry.
Buy-Out
Shoulder/Lat Accessory:
4×12 (Each Arm) Single Arm KB or DB Row
4×10 DB Bench Press
4×20 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
Partner Work: 8x100m Sprints (8 Each) Alternating Relay Style