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 (5×2)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start at 75-80%, building to a heavy set of 2 for the day)
Push Press (1 x Max Reps)
Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest set of 2 for the day (Pick a weight heavier than last week)
Shoulder Press (1×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Strict Press
12 (Each Side) Single Arm DB Row
100ft Double Overhead KB/DB Carry
Metcon (Time)
400m Run
30 KB Swings (53/35)
30 Burpees
200m Run
20 KB Swings
20 Burpees
100m Run
10 KB Swings
10 Burpees
*Level 2 – KB Swings (45/30)
*Level 1 – KB Swings (35/25)
*Athlete Notes – 9-14 minute range. KB swings should be completed unbroken, max 2 sets for the first round.
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Barbell Row @31X1
4×5 Tempo Strict Ring/Bar Dips @ 31X1
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
Row 3x500m (Rest 2 minutes between efforts)