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 (5×5)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press (Start light, building to a heavy 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
Seated Shoulder Press (4×5)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
5 Seated Press @ 75-80%
12 Lateral + Front Raise
20 Band Face Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
25 Double Unders
5 Toes to bar
10 Push-ups
10 Hollow Rocks
*RX+ 40 Double Unders, 10 Toes to Bar, 10m/6w Ring Dips
*Level 2 – 15 Double Unders, Knee Raises
*Level 1 – 50 Single Unders, Sit-ups, Modified Push-ups
*Athlete Notes – Goal is 4-6 rounds. You should be able to do toes to bar unbroken or in quick singles in later rounds. Modify push-ups as needed for full range of motion.
Buy-Out
Shoulder/Lat Accessory:
4×5 Floor Press
4×20 Band Face Pulls
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
Row 500/400/300/200/100m (Rest 2:00, 1:00, :30, :15)