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
400m Run 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 (6×8)
Performance:
Every 3:00 Minutes For 15:00 Minutes (6 Sets) Complete 8 Strict Press in clusters of 4+4 @ 68-74%
Tempo DB Floor Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo DB Floor Press @ 31X1
15 Bent Over DB Flies
10 DB Front + Lateral Raise
Metcon (No Measure)
AMRAP 12 Minutes:
200m Run or 250m Row
20 KB Swings (53/35)
Max Push-ups
*RX+ HSPU
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (40/25)
Buy-Out
Shoulder/Lat Accessory:
4×15 Barbell Row
4×12 (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 Hollow Rock
Additional Conditioning Work
5x:30 Assault Bike (Rest :30-1:00 between efforts)