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 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (5×2)
Performance:
Every 2:30 Minutes For 10:00 Minutes (5 Sets) Complete 2 Strict Press @ 86-92%
*After each set of press, complete 5 Tempo Pull-ups @ 3111
DB Bench Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 DB Bench Press (Build from last week)
10 Leaning DB Lateral Raise
20 Band Face Pulls
Metcon (No Measure)
AMRAP 15 Minutes:
1000m Row (Buy-In)
8 Tempo Ring Rows @ 21X1
12 Push-ups
16 Single Arm DB Hang Clean and Jerk (45/25 – 8/side)
*RX+ Ring Dips
*Level 2 – DB (35/20), Band Assisted or Negative Push-ups
*Level 1 – DB (25/15), Box Push-ups
*Athlete Notes – Find a steady pace on the rower and hold it. Slow and controlled on ring rows with the tempo. Scale push-ups as needed, focus on good position over speed.
Buy-Out
Shoulder/Lat Accessory:
3×10 KB Gorilla Row (Heavier than last week)
3×15 Bent Over Flies
3×25 Band Face Pulls
Core Accessory:
8 x :30/:10 Plank Holds
Additional Conditioning Work
50-40-30-20-10 Calorie Row (Rest as needed)