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
400m Run 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 (5×5)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press (Start light, building to a peak set of 5 for the day)
Push Press (1 x Max Reps)
Then @ 10 minutes complete as many reps as possible at 80% of your heaviest set of 5 for the day
Landmine Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 (Each side) Landmine Press
8 Strict Pull-ups
:30 Isometric DB Row Hold
Metcon (No Measure)
EMOM For 12 Minutes (4 Sets):
Minute 1 – Double/Single Unders
Minute 2 – :20 Second Hollow Hold + Max Sit-ups
Minute 3 – KB/DB Front Rack + OH Carry
*20 Second Transition After Each Round
Buy-Out
Shoulder/Lat Accessory:
4×5 Floor Press
4×8 Tempo Ring Rows @ 31X3
4x:45 Ring Support
Core Accessory:
Tabata GHD Hold
Additional Conditioning Work
4x25m/20w Calories Assault Bike (1:1 Rest)