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 (5×3)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Push Presses @ 80-85%
*Between each set complete 8 (Each side) Single Arm DB/KB Row
Barbell Row (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Barbell Row
10 DB Bench/Floor Press
15 DB Band Face Pull
Metcon (No Measure)
AMRAP 15 Minutes:
250m Row or 200m Run
200ft Farmers Carry
10 DB Push Press
10 Hand Release Push-ups
Buy-Out
Shoulder/Lat Accessory:
4×6 Tempo Barbell Row @ 21X2
4×6 DB Bench Press
4×6 Ring Rows
Core Accessory:
3×1:00 Chinese Planks (Face Down)
Additional Conditioning Work
1 Mile Run