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 (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
Shoulder Press (5×5)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Strict Press @ 70-80% + 5 Strict Pull-ups
Landmine Press (4×12)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
12 (Each Side) Landmine Press
15 Gorilla Rows
:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
100m Run
10 Burpees
*Athlete Notes – Goal is 5-10 rounds.
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
4 Rounds:
15m/12w Calorie Bike
1 Minute Rest
20m/16w Calorie Row