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 (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Strict Press @ 77-83%
*After each set of press, complete 5 Pull-ups (Weight if possible)
Tempo DB Floor Press (4×8)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
8 Tempo DB Floor Press @ 31X1
10 Bent Over DB Flies
12 DB Front + Lateral Raise
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Calorie Row
Minute 2: DB Hang Clean & Jerk
Minute 3: Strict Knees to Elbows
*20 Seconds transition between movements
*Athlete Notes – DB hang clean and jerk should be continuous, switch as needed completing even reps on each side.
Buy-Out
Shoulder/Lat Accessory:
4×10 Barbell Row
4×8 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)
4×5 HSPU (Strict with deficit as needed)
Core Accessory:
Tabata Banded Hollow Holds
Additional Conditioning Work
Tabata Assault Bike