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
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
100ft OH Plate Carry
10 Seated DB Press
100ft OH Plate Carry
10 DB Windmill (5L/5R)
Shoulder Press (6×8)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Strict Press @ 62%
Or…
Seated DB Press (5×10)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
10 Seated DB Press
5-10 Pull-ups or Ring Rows
10 Bent Over DB Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
RX –
250m/200w Row
15 Sit-ups
12 DB Push Press (45/25)
9 Toes to Bar
*No RX+
*Level 2 – DB Push Press (35/20) and Hanging Knee Raises
*Level 1 – DB Push Press (25/15) and Candle Sticks or Lying Knee Raises
*Athlete Notes – Goal is 3-4 Rounds today. DB push press should be unbroken. Toes to bar in big sets or quick singles.
Buy-Out
Shoulder/Lat Accessory:
4×20 Band Face Pulls
4×10 (Each Arm) Alternating DB Single Arm Bench Press
4×10 Ring Dips
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
3×20 Calorie Assault Bike/Rest 2 Minutes