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
50ft KB Bottoms Up Carry (L)
10 KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 68%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Or…
Seated DB Press (4×15)
Fitness:
Every 3-4 Minutes For 12 Minutes (4-5 Sets) Complete:
5 Tempo Pull-ups @ 31X3
15 Seated DB Press
20 Band Face Pulls
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (4 Rounds):
RX –
Minute 1: Max Alternating DB Snatch (45/25)
Minute 2: Max V-Ups
Minute 3: Max Double Unders
*RX+ Max toes to bar (sub for V-ups)
*Level 2 – 35/20
*Level 1 – 25/15 and Sit-ups
*Athlete Notes – Pick a weight you can move for the entire minute without any rest, stopping short of the minute to transition. V-ups for quality, not quantity. Aim for one to two big sets on double unders, breaking before failing.
Buy-Out
Shoulder/Lat Accessory:
4×20 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
5×20 Cal Assault Bike: Rest as needed between efforts