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 (5×3)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 Push Presses @ 80-85%
*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:
3 Strict Press + 5 Push Press @ 75-80% of Strict Press
20 Band Face Pulls
10 Bent Over DB Flies
Metcon (Time)
3 Rounds For Time:
400m Run
21 Alternating DB Snatch (45/25)
12 Pull-ups
*RX+ CTB Pull-ups
*Level 2 – DB Snatch (35/20) and Band Assisted Pull-ups
*Level 1 – DB Snatch (25/15) and Ring Rows
*Athlete Notes – 8-13 minute range. DB snatches should be steady pace with no breaks. Low rep pull-ups, work for RX today if you can do in singles.
Buy-Out
Shoulder/Lat Accessory:
4×12 Tempo Pendlay Row @ 21X2
4×10 DB Bench Press
4×8 Ring Rows
Core Accessory:
8 Rounds: Tabata Plank Hold then Tabata Side Planks (Alternating – 4 each side)
Additional Conditioning Work
4 x :45 Second Max Calories Assault Bike Sprint (1 minute rest between efforts)