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 (5×3)
Performance:
Every 3:00 Minutes For 12:00 Minutes (5 Sets) Complete 3 Strict Press @ 89%
*After each set of press, complete 5 Tempo Pull-ups (Tempo @ 3111)
DB Arnold Press (5×12)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
12 DB Arnold Press
12 DB Front Raise + Lateral Raise
12 Bent Over DB Flies
Annie Runs (Time)
For Time:
250m Shuttle Run (10)
50 Sit-ups
200m Shuttle Run (8)
40 Sit-ups
150m Shuttle Run (6)
30 Sit-ups
100m Shuttle Run (4)
20 Sit-ups
50m Shuttle Run (2)
10 Sit-ups
*Shuttle Runs in 25m intervals (10/8/6/4/2)
*RX+ 5/10/15/20/25 Toes to Bar
*Athlete Notes – 8-13 minute range. Simple work, try and take short rests during sit-ups, keep moving.
Buy-Out
Shoulder/Lat Accessory:
4×8 Pendlay Row (4 Tempo @ 31X3/4 Regular)
4×10 Alternating Bottoms Up KB Press + 100ft Bottoms Up Carry
4×20 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
6 x 30 Second Assault Bike Sprint (1 minute rest between efforts)