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
Push Press (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Push Press (Build up to a heavy single for the day)
Strict Press + Push Press (5×10)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
5 Strict Press + 5 Push Press @ 60%
8 (Each Arm) Single Arm DB Row
12 DB Front Raise + Lateral Raise
Metcon (Time)
50 Double Unders (Buy-In)
21-15-9
DB Push Press (45/25)
Box Jumps (24/20)
50 Double Unders (Buy-Out
*RX+ 100 Double Under Buy-in/out
*Level 2 – 30 Double Unders, 35/20 and 20/18
*Level 1 – 100 Single Unders, 25/15 and 18/12 or step-ups
*Athlete Notes – 6-10 minute range. Buy-in/out should take 1-2 minutes. Pick something you expect to go unbroken with on push press.
Buy-Out
Shoulder/Lat Accessory:
4×12 Pendlay Row (6 Tempo @ 31X3/6 Regular)
4×16 Single Arm DB Bench (8 Each Side – Hold resting DB off chest and stabilize)
4×15 Band Face Pulls
Core Accessory:
4 Rounds: Tabata Hollow Hold then Tabata Plank Hold
Additional Conditioning Work
8×20 Second Assault Bike Sprint (20 Second Rest)