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 (5×5)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Push Presses @ 70-75%
*Between each set complete 8 (Each side) Single Arm DB/KB Row
Strict Press + Push Press (5×8)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
4 Strict Press + 4 Push Press @ 70% of Strict Press
10 (Each Arm) Single Arm DB Row
15 Seated DB External Rotation
Metcon (Time)
500m Row (Buy-in)
10-8-6-4-2 Push Jerk (135/95)
*20 Medball Sit-ups after each round of push jerk (20/14)
500m Row (Buy-out)
*RX+ 155/105
*Level 2 – 115/75
*Level 1 – 95/65 or DB Push Jerk
*Athlete Notes – 10-15 minute range. Pick something moderately heavy but you expect to go unbroken for push jerk.
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Pendlay Row @ 21X2
4×10 DB Bench Press
4×10 Wide Pull Ring Rows
Core Accessory:
4 Rounds: Tabata Hollow Hold then Tabata Plank Hold
Additional Conditioning Work
2 Minute Max Calories Assault Bike Sprint