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
Shoulder Press (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Build up to a heavy single, new 1RM if possible)
Seated Shoulder Press (5×6)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
6 Seated Press @ 65-70%
10 (Each Arm) Single Arm DB Row
15 DB Front Raise + Lateral Raise
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
20 Alternating DB Snatch (45/25)
10 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 – Goal is 4-6 rounds. Pick a DB weight you can move steady and unbroken with each round. Pull-ups should be in small chunks with short rest or quick singles later into the workout.
Buy-Out
Shoulder/Lat Accessory:
4×12 Pendlay Row (6 Tempo @ 31X3/6 Regular)
4×20 Single Arm DB Bench (10 Each Side – Hold resting DB off chest and stabilize)
4×15 Band Face Pulls
Core Accessory:
4 Rounds of Each: Tabata Hollow Hold then Tabata Plank Hold
Additional Conditioning Work
10×15 Second Assault Bike Sprint (30 Second Rest)