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
400m Run 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
2 Push Press + 3 Jerks (5×1)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press + 3 Jerks @ 75-80% of Push Press 1RM
Shoulder Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Strict Press @ 50%
12 Bent Over DB Flies
Accumulate 40 Seconds in Hollow Hold (Break as needed)
Metcon (Time)
3 Rounds For Time:
100m Farmers Carry (45/25)
15 DB Push Press (45/25)
15 Toes to Bar
*Level 2 – Farmers Carry/Push Press (35/20) and 12 Toes to Bar
*Level 1 – Farmers Carry/Push Press (25/15) and Knee Raises or 2:1 Sit-ups
*Athlete Notes – 6-12 minute range. Farmers carry should be a weight you can come down and back without any break. Push press should be 1-2 sets and toes to bar scale or modify as needed to complete in around 1 minute each round.
Buy-Out
Shoulder/Lat Accessory:
4×10 (Each Arm) Single Arm KB or DB Row
4×8 DB Bench Press
4×15 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
Partner Work: 6x200m Sprints (6 Each) Alternating Relay Style