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
Push Press (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Press @ 90-95%
*Between each set complete 5 ring rows
Gorilla Row (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Gorilla Rows
6 Ring/Bar Dips (Weight as needed)
15 Lateral Flies
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds)
Minute 1 – Row (Meters) or Run
Minute 2 – Bottoms Up KB Carry (50ft Lengths – Alternating arms)
Minute 3 – Push-ups or Ring Dips
*20 Second Transition Between Rounds
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Barbell Row @ 21X2
4×5 DB Bench Press
4×5 Ring Rows
Core Accessory:
3×1:00 Chinese Planks (Face Down)
Additional Conditioning Work
6 x 1:00 Assault Bike (:30 Hard/:30 Light)