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 (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Start at 60-70% and build up to a heavy single, new 1RM if possible)
DB Hollow Floor Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 DB Hollow Floor Press (Heavier than last week)
12 KB Gorilla Row
20 Band Face Pulls
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds):
Minute 1: Row (Calories)
Minute 2: Wall Climbs
Minute 3: Strict Pull-ups
*Level 2 – Wall climbs not to finish position, Band Assisted Strict Pull-ups
*Level 1 – Alternating shoulder touch from plank, Ring Rows
*Athlete Notes – Goal is to move well through each movement. Do not worry about number of reps today, focus on position and power in the row, stability and control in the wall climb and perfect pull-ups.
Buy-Out
Shoulder/Lat Accessory:
4×10 KB Gorilla Row (Heavier than last week)
4×10 Bent Over Flies
4×20 Band Face Pulls
Core Accessory:
Monthly Challenge Work
Additional Conditioning Work
1 Mile Run