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 (L)
10 Half Kneeling KB Press/10 Halo’s
50ft KB Bottoms Up Carry (R)
10 KB Windmills
Shoulder Press (6×4)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 80%
*After each set of press, complete 5 Pull-ups (Weight if possible – omit if you did Bradley yesterday)
Bench Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Bench Press
10-12 Bent Over DB Flies
10 DB Front + Lateral Raise
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Sit-ups
20 Double Unders
30 Alternating DB Snatch (45/25)
20 Double Unders
*RX+ 30 Double Unders
*Level 2 – 10 Double Unders, DB Snatch (35/20)
*Level 1 – 2:1 Singles, DB Snatch (25/15)
*Athlete Notes – Goal is 3-5 rounds. Steady effort throughout. With big sets of sit-ups and DB snatches, try to break up in to 1-2 sets each round with a short break in the middle, with time to rest while transitioning to the next movement at the end.
Buy-Out
Shoulder/Lat Accessory:
4×10 Barbell Row
4×8 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)
4×5 HSPU (Strict with deficit as needed)
Core Accessory:
Tabata Hollow Rocks
Additional Conditioning Work
4x:45 Assault Bike (Rest 1-2 minutes between efforts)