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 (6×6)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 77%
*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 36 reps or as many as manageable throughout the 15 minutes
Or…
Seated Shoulder Press (5×8)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
8 Seated Press @ 55-65%
12 Barbell Rows
15 DB Bent Over Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
5 Toes to Bar
10 Push-ups
15 KB Swings (53/35)
*RX+ HSPU
*Level 2 – Hanging Knee Raises and KB Swings (45/25)
*Level 1 – Sit-ups and KB Swings (35/20)
*Athlete Notes – Goal is 7-10 rounds. You should be able to cycle through rounds in 1:30-2:00. String together toes to bar or go quick singles. KB Swings should be unbroken for the majority of the workout.
Buy-Out
Shoulder/Lat Accessory:
4×15 Pendlay Row
4×15 (Each Arm) DB Single Arm Bench Press (Don’t alternate, keep resting DB off chest)
4×5 Ring Dips (weight if possible)
Core Accessory:
Tabata Hollow Rock
Additional Conditioning Work
Assault Bike – 3 x 1 Minute Max Calories (2 minute rest)