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 OH Carry
10 Seated KB Press
50ft KB OH Carry
10 KB Windmill (5L/5R)
Shoulder Press (6×8)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Strict Press @ 56-62%
Seated DB Press (4×10)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
10 Seated DB Press
10 Ring Face Pulls
15 Bent Over Flies
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Row or Bike (Calories)
Minute 2: DB Pull-Throughs
Minute 3: Tempo DB Push Press @ 31X1
*20 Second Transition Between Movements
Buy-Out
Shoulder/Lat Accessory:
4×20 Band Pull-Aparts
4×10 (Each Arm) DB Bench Press
4×5 Elevator Dips
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
4x400m Run (Rest 1:1)