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 (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start at 70-75%, building to a peak set of 3 for the day)
Push Press (1 x Max Reps)
Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest set of 3 for the day (Pick a weight heavier than last week)
Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Strict Press
15 Bent Over DB Flies
15 DB Tricep Extensions
Metcon (No Measure)
AMRAP 15 Minutes:
30m/24w Calorie Row
200m Farmers Carry
24m/18w Push-ups
Buy-Out
Shoulder/Lat Accessory:
4×10 DB Bench Press
4×16 Alternating DB Curls
4xMax Pull-up Hold
Core Accessory:
4×10-15 GHD Sit-ups
Additional Conditioning Work
50m/40w Calorie Assault Bike