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 (5×5)
Performance:
Every 2 Minutes For 10 Minutes (5 Sets) Complete 5 Push Press (Start at 70-75% and build to a peak set of 5 for the day or complete all sets at a working weight)
KB Push Press (4×12)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
12 (6 Each Side) Alternating KB/DB Push Press w/Controlled Negative
12 Barbell Row
:30 Plank Hold or Ring Support
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Max Double/Single Unders
Minute 2: Max V-ups or Knee Tucks/Sit-ups
Minute 3: Max Push-ups or Strict HSPU
*20 second transition between rounds
Buy-Out
Shoulder/Lat Accessory:
4×10 (Each Side) Split Stance Bent Over KB Row
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
5x20m/16w Calorie Bike (Rest as needed)