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
400m Run or 2-3 Minute Jump Rope/Double Under Practice
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/Plate Halos
Shoulder Press (7×2)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Strict Press (Start light and build to a peak set of 2 for the day or complete 7 sets at working weight)
Metcon (10 Rounds for time)
10 Rounds – Each Round For Time:
:40 Sprint
12 Alternating DB Snatches (45/25)
*30 Second Rest After Each Round
Buy-Out
Shoulder/Lat Accessory:
4×6 Floor Press
4×6 Tempo Ring Rows @ 31X3
4x:30-40 Ring Support or HS Hold
Core Accessory:
Tabata GHD Hold or Straight Leg Sit-ups
Additional Conditioning Work
2x50m/40w Calories Assault Bike or Row (1:1 Rest)