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 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press @ 70-75%
*Optional 5 strict pull-ups/ring rows after each round
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 (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
12 V-ups
12 Ring Dips
36 Double Unders
*RX+ HSPU, 60 Double Unders
*Level 2 – Knee Tucks, Band Assisted Ring Dips or Bar Dips, 18 Double Unders
*Level 1 – 18 Sit-ups, Push-ups, 2:1 Single Unders
Buy-Out
Shoulder/Lat Accessory:
4×10 Tempo Barbell Row @ 21X2
4×10 DB Bench Press
4×10 Ring Rows
Core Accessory:
3×1:00 Chinese Planks (Face Down)
Additional Conditioning Work
5 x 1:00 on/1:00 off Assault Bike