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 Bottoms Up Windmills
Shoulder Press (6×5)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Strict Press (Build to a peak set of 5 for the day or 6 sets at working weight)
*After each set complete 5 strict pull-ups or 5/each side DB Row
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds)
Minute 1 – Run (Leave :10-:15 rest)
Minute 2 – Alternating Turkish Get-ups
Minute 3 – Plank Hold
Buy-Out
Shoulder/Lat Accessory:
4×10 Floor Press
4×5 Tempo Ring Rows @ 31X3
4x:30 Ring Support or HS Hold
Core Accessory:
Tabata GHD or Straight Leg Sit-ups
Additional Conditioning Work
4x25m/20w Calories Assault Bike or Row (1:1 Rest)