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 (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Start at 60-70% and build up to a heavy single, new 1RM if possible)
DB Bench Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 DB Bench Press (Build from last week)
15 Leaning DB Lateral Raise
20 Band Face Pulls
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Double/Single Unders
Minute 2: (1) DB/KB Push Press + (2) Alternating Single Arm DB/KB Strict Press
Minute 3: Strict Pull-ups
*Level 2 – Band Assisted Pull-ups
*Level 1 – Ring Rows
*20 seconds transition between movements
Buy-Out
Shoulder/Lat Accessory:
3×10 KB Gorilla Row (Heavier than last week)
3×12 Bent Over Flies
3×25 Band Face Pulls
Core Accessory:
8 x :30/:10 Plank Holds
Additional Conditioning Work
4x500m Row (1 minute recovery row between efforts)