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 (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
Shoulder Press (6×2)
Performance:
Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Strict Press @ 83%
*After each set of press, complete 5 Pull-ups (Weight if possible)
Or…
Seated DB Press (5×12)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
12 DB Press
5 Pull-ups
10 Band Press + 30 Second Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Power Snatches (95/65)
10 Push-ups
15 Box Jumps (24/20)
*RX+ 115/75
*Level 2 – 75/55
*Level 1 – 10 Single Arm DB Snatch/Step-ups
*Athlete Notes – Goal is 6-8 rounds. Snatches should be something you can do touch and go reps with for most of the workout. Modify push-ups as needed to hit full range of motion.
Buy-Out
Shoulder/Lat Accessory:
4×12 Pendlay Row (6 Tempo @ 31X3/6 Regular)
4×12 Alternating Bottoms Up KB Press
4×20 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
3 Rounds For Time:
15m/12w Calorie Bike (1 minute rest)
15m/12w Calorie Row (1 minute rest)