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 (6×2)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Strict Press @ 71%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Or…
Seated DB Press (5×12)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
12 Seated DB Press
10 (Each Side) Single Arm DB Row
12 Bent Over Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
RX –
30 Double Unders
20 Medball Sit-ups (20/14)
10 Push-ups
*RX+ 60 Double Unders, 15 Toes to Bar, 10 HSPU
*Level 2 – 60 Singles/(14/10 MebBall)
*Level 1 – 60 Singles/Sit-ups (No Medball)/Modify Push-ups
*Athlete Notes – Goal is 4-6 rounds. You should be able to go unbroken/move steadily throughout each movement without any long breaks. Scale number of double unders if needed.
Buy-Out
Shoulder/Lat Accessory:
4×15 Band Face Pulls
4×12 (Each Arm) Alternating DB Single Arm Bench Press
4×5 HSPU (Strict with deficit as needed)
Core Accessory:
Tabata Hollow Rock
Additional Conditioning Work
Assault Bike – 5 Rounds of :20 on/:40 Rest