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
Push Press (7×1)
Performance:
A) Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Press @ 90+%
Push Press (1 x Max Reps)
B) After 90 seconds break complete 1 additional set of max push press @ 75% of part A
Metcon (No Measure)
Every 90 Seconds For 18 Minutes (4 Rounds)
1) :60 Sprint Out and Back/:30 Rest
2) :60 Turkish Get-ups/:30 Rest
3) :60 High to Low Planks/HS Hold or Shoulder Taps
Buy-Out
Shoulder/Lat Accessory:
4×10 Gorilla Row
4×10 Incline DB Bench
4x Max HS Hold
Core Accessory:
5×12 Candle Sticks
Additional Conditioning Work
5/10/15 Minute Run – Get out for a run, sprint, jog, walk