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 8 Minutes (5 Sets) Complete 5 Push Press (Start light and build to a peak set of 5 for the day)
Split Press (4×12-16)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6-8 (Each Side) KB/DB Split Press
10 Tempo Bent Over Row @ 21X1
:30 Plank Hold or Ring Support
Metcon (Time)
4 Rounds For Time:
10 Push Press (115/75)
20 Sit-ups
30 Double Unders
*RX+ 135/95, 50 Double Unders
*Level 2 – 95/65, 20 Double Unders
*Level 1 – 75/55, 2:1 Singles
*Athlete Notes – 8-12 minute range. Push press should be something heavy but possible to complete unbroken.
Buy-Out
Shoulder/Lat Accessory:
4×8-10 (Each Side) Barbell Row
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
2x1000m Row (4 minute rest between efforts)