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 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Strict Press
15 (Each Side) Single Arm DB Row
100ft Double Overhead KB/DB Carry
Metcon (Time)
21-15-9
DB Push Press (45/25)
Sit-ups x 2
*200m run after each completed round
*Level 2 – DB Push Press (35/20)
*Level 1 – DB Push Press (25/15)
*Athlete Notes – 7-12 minute range. DB push press should be completed in 1-2 sets each round.
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Barbell Row @31X1
4×6 Tempo Strict Ring/Bar Dips @ 31X1
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
1 Mile Run For Time