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 (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 65%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Or…
Seated DB Press (5×12)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
12 Seated DB Press
5 Tempo Pull-ups @ 31X3
10 DB Lateral + Front Raise
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
RX –
21m/15w Calorie Row
15 Push Jerks (115/75)
9 Toes to Bar
*RX+ 135/95 and 12 Toes to Bar
*Level 2 – 95/65 and Hanging Knee Raises
*Level 1 – 75/55 and Sit-ups
*Athlete Notes – Goal is 3-4 Rounds today. Try and go unbroken on push jerks, 1 break if needed, go bigger on the first set. RX+ or scale toes to bar based on ability of movement.
Buy-Out
Shoulder/Lat Accessory:
4×15 Band Face Pulls
4×8 (Each Arm) Alternating DB Single Arm Bench Press
4×5 HSPU (Strict with deficit as needed)
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
5 Rounds: 30 Seconds Max Assault Bike for Calories/Rest 1 Minute or alternate with partner, resting while partner works.