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 Bottoms Up Carry (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (5×3)
Performance:
Every 3:00 Minutes For 12:00 Minutes (5 Sets) Complete 3 Strict Press @ 83-89%
*After each set of press, complete 5 Tempo Pull-ups (Tempo @ 3111)
DB Bench Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 DB Bench Press
12 Leaning DB Lateral Raise
20 Band Pull-Apart
Metcon (No Measure)
AMRAP 15 Minutes:
200ft Farmers/OH Carry (100ft/switch)
10 Single Arm Tempo DB Push Press (5/side @ 31X1)
20 Sit-up to Press w/Plate (15/10)
25 Plate Hops
*Athlete Notes – Focus on a good overhead position in your carries and push press. Tempo is there to work on a controlled lowering into proper dip position before next rep.
Buy-Out
Shoulder/Lat Accessory:
4×10 KB Gorilla Row
4×10 Bent Over Rear Delt Flies (Thumbs down)
4×15 Band Face Pulls
Core Accessory:
8 x :30/:10 Plank Holds
Additional Conditioning Work
10 Minute Calorie Row (1:00on/1:00off)