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 Minutes 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 (5×4)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Strict Press @ 86%
DB Arnold Press (5×10)
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
10 DB Arnold Press
10 DB Front Raise + Lateral Raise
10 Band Press + 30 Second Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders
15 Push Press (75/55)
30 Sit-ups
*RX+ 50 Double Unders and 95/65
*Level 2 – 15 Double Unders and 65/45
*Level 1 – 2:1 Single Unders and 55/35
*Athlete Notes – Goal is 6-8 rounds. Pick something you expect to go unbroken with on double unders and push press. Should be a smooth steady pace from the start, trying to hold that consistent for the entire workout.
Buy-Out
Shoulder/Lat Accessory:
4×10 Pendlay Row (5 Tempo @ 31X3/5 Regular)
4×10 Alternating Bottoms Up KB Press
4×20 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
3×20 burpees AFAP (Rest 1 minute)