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 (7×3)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Strict Press (Start light and build to a peak set of 3 for the day)
Metcon (Calories)
Not For Time:
3 Rounds:
10 Strict Press or Strict HSPU
10 Chin-ups or Bicep Curls
10 Bent Over Row
100 Double Unders
3 Rounds:
10 Strict Press or Strict HSPU
10 Chin-ups or Bicep Curls
10 Bent Over Row
Buy-Out
Shoulder/Lat Accessory:
4×8 Floor Press
4×6 Tempo Ring Rows @ 31X3
4x:30-40 Ring Support or HS Hold
Core Accessory:
Tabata GHD or Straight Leg Sit-ups
Additional Conditioning Work
4x25m/20w Calories Assault Bike (1:1 Rest)