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 Minutes Jump Rope/Double Under Practice
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
Push Press (5×5)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press @ 70-75%
DB Bench Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 DB Bench Press (Same weight as last week)
15 Leaning DB Lateral Raise
20 Band Face Pulls
Metcon (No Measure)
AMRAP 15 Minutes:
250m Row or 200m Run
5 Pull-ups
10 Push-ups
15 Sit-ups
*RX+ 10 Pull-ups, HSPU
*Level 2 – Band Assisted Pull-ups, Modified Push-ups
*Level 1 – Ring Rows, Box Push-ups
Buy-Out
Shoulder/Lat Accessory:
3×8 KB Gorilla Row (Heavier than last week)
3×10 Bent Over Flies
3×25 Band Face Pulls
Core Accessory:
8 x :30/:10 Plank Holds
Additional Conditioning Work
3×1 Minute Assault Bike (Rest 1:1)