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 (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (5×4)
Performance:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Strict Press @ 86%
*After each set of press, complete 5 Pull-ups (Weight if possible)
DB Hollow Floor Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 DB Hollow Floor Press
12 KB Gorilla Row
20 Band Face Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders
15 Push Press (75/55)
30 Sit-ups
*RX+ 50 Double Unders, Push Press (95/65)
*Level 2 – 15 Double Unders, Push Press (65/45)
*Level 1 – 2:1 Single Unders, Push Press (55/35)
*Athlete Notes – Goal is 4-6 rounds. Pick something you expect to go unbroken with on double unders and push press. Should be a smooth steady pace from the start, trying to hold that consistent for the entire workout.
Buy-Out
Shoulder/Lat Accessory:
4×12 KB Gorilla Row
4×12 Bent Over Flies
4×20 Band Face Pulls
Core Accessory:
Monthly Challenge Work
Additional Conditioning Work
8x200m Run (1 minute rest between efforts)