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
Push Press (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Press (Start at 75-80% and build to a peak single for the day)
Seated KB Press (4×12)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
12 Alternating Seated KB Press
5 Strict Pull-ups
:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
12 (6 Each Side) DB Snatch + Push Press (45/25)
24 Thigh Touches (From Plank)
*RX+ 60 Double Unders
*Level 2 – 20 Double Unders, DB Snatch + Push Press (35/20)
*Level 1 – 2:1 Single Unders, DB Snatch + Push Press (25/15)
*Athlete Notes – Goal is 4-6 rounds. DB snatch + push press should be unbroken on one side, resting as needed before switching to the other side.
Buy-Out
Shoulder/Lat Accessory:
4×10-12 (Each Side) Split Stance Row
4×3-5 Elevator Dips (Rings or Bar)
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
4x400m Run (2 minute rest between efforts)