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
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
Push Press (5×2)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Push Presses @ 85-90%
*Between each set complete 10 (Each side) Single Arm DB/KB Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
2 Minute Run (1:00 out/1:00 back)
5 Strict Pull-ups or 5 Single Arm DB Row (Each Side)
10 Shoulder to OH (135/95)
10 Strict Toes to Bar, Hanging Knee Raises or V-ups
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Pendlay Row @ 21X2
4×8 DB Bench Press or Floor Press
4×16 DB Flies
Core Accessory:
Tabata Hollow Rocks
Additional Conditioning Work
1 Mile Run