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 (5×4)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 4 Push Presses @ 75-80%
*Between each set complete 8 (Each side) Single Arm DB/KB Row
Strict Press + Push Press (5 x 8)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
3 Strict Press + 5 Push Press @ 75% of Strict Press
15 Seated Bent Over DB Flies
10 DB Front + Lateral Raise
Metcon (Time)
25m/20w Calorie Row
50 Sit-ups
25 KB Swings (53/35)
25m/20w Calorie Row
25 KB Swings
50 Sit-ups
25m/20w Calorie Row
*RX+ Hang Power Snatch (75/55)
*Level 2 – KB Swings (40/25)
*Level 1 – KB Swings (35/20) and Anchored Sit-ups
*Athlete Notes – 10-15 minute range. Look to go unbroken on kb swings/hang power snatch, rest between movements.
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Pendlay Row @ 21X2
4×12 DB Bench Press
4×10 Ring Rows
Core Accessory:
8 Rounds: Tabata Plank Hold then Tabata Side Planks (Alternating – 4 each side)
Additional Conditioning Work
3 x 1 Minute Max Calories Assault Bike Sprint (1 minute rest between efforts)