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
2-3 Wall Climbs
5 Kick to Handstand + Negative (freestanding if possible)
5 Kip Loading or Full Kipping HSPU (singles – focus on hip drive)
Push Press (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Push Press (Build to a peak set of 5 for the day)
Landmine Press (4 x 10-12)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
10-12 (Each Side) Landmine Press (Heavier than last week)
12-15 Gorilla Rows
:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support
Metcon (AMRAP – Rounds and Reps)
2 Person Partner WOD –
AMRAP 14 Minutes:
Partner 1: Run 200m
Partner 2: 5 Toes to Bar, 10 Push-ups, 15 DB Snatches (45/25)
*RX+ 10 Toes to Bar, 10 Ring Dips, 10 Hang Power Snatch (95/65)
*Level 2 – 10 Knee Raises, DB Snatches (35/20)
*Level 1 – 10 Knee Tucks, Modified Push-ups, DB Snatches (25/15)
*Athlete Notes – Hard pace on runs, steady quality reps on the amrap movements. Tag your partner out and begin where they left off. Score is total number of amrap rounds as a team.
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Ring Rows @ 31X3
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
2 Rounds For Time: 25 Calorie Bike, 500m Row, 100 Double Unders