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 (5×2)
Performance:
Every 2:30 Minutes For 10:00 Minutes (5 Sets) Complete 2 Strict Press @ 92%
*After each set of press, complete 5 Tempo Pull-ups @ 3111
*Cut out if you did Wednesday Pull-up Wod
Seated Shoulder Press (5×8)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
8 Seated Press @ 60%
10 DB Front Raise + Lateral Raise
20 Band Face Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
7 Clean and Jerks (95/65)
15m/10w Push-ups
*RX+ 60 Double Unders, (115/75) and 10m/6w Ring Dips
*Level 2 – 30 Double Unders and (75/55)
*Level 1 – 80 Singles, (65/45) and modified push-ups
*Athlete Notes – Goal is 5-8 rounds. Pick something you expect to go unbroken or 2 sets with a short break on double unders. Clean and jerks should be light and fast.
Buy-Out
Shoulder/Lat Accessory:
4×10 Pendlay Row (5 Tempo @ 31X3/5 Regular)
4×8 Alternating Bottoms Up KB Press + 100ft Bottoms Up Carry
4×20 Band Face Pulls
Core Accessory:
Plank Holds :30on/:10off
Additional Conditioning Work
8 x 20 Second Assault Bike Sprint (1 minute rest between efforts)