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 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Press (Start at 80-85%, building to a heavy single for the day)
Push Press (1 x Max Reps)
Then @ 10:30 complete as many reps as possible at 75-80% of your heaviest set of 1 for the day (Pick a weight heavier than last week)
Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Strict Press
15 Bent Over DB Flies
15 DB Tricep Extensions
Metcon (No Measure)
AMRAP 12 Minutes:
18-15-12-9-6-3
Calorie Row
Push-up
Alternating DB Snatch
Toes to Bar
*If you complete under 12 minutes, max calorie row in remaining time
Buy-Out
Shoulder/Lat Accessory:
4×6 DB Bench Press
4×10 Alternating DB Curls
4xMax Pull-up Hold
Core Accessory:
4×15-20 GHD Sit-ups
Additional Conditioning Work
4x25m/20w Calorie Assault Bike