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 400m Run
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 (5×2)
Performance:
Every 2:30 Minutes For 10:00 Minutes (5 Sets) Complete 2 Strict Press @ 92%
*After each set of press, complete 5 Tempo Pull-ups @ 3111
DB Hollow Floor Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 DB Hollow Floor Press (Same weight as last week)
10 KB Gorilla Row
20 Band Face Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
1000m Row (Buy-In)
10 Alternating Renegade Row (45/25)
10 Push-ups
10 Single Arm DB Hang Clean and Jerk (45/25 – 5/side)
*RX+ Ring Dips
*Level 2 – DB (35/20), Band Assisted or Negative Push-ups
*Level 1 – DB (25/15), Box Push-ups
*Athlete Notes – Goal is 4-8 rounds. Strong row to start, don’t blow it out but maintain a good hard pace. Focus on quality reps without any rotation on DB Row, lighter and stronger is better here.
Buy-Out
Shoulder/Lat Accessory:
4×12 KB Gorilla Row (Same weight as last week)
4×12 Bent Over Flies
4×20 Band Face Pulls
Core Accessory:
Monthly Challenge Work
Additional Conditioning Work
5 Minute Assault Bike