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 (5×3)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start at 70-75%, building to a heavy set of 3 for the day)
Push Press (1x 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 3 Minutes For 9 Minutes (4 Sets) Complete:
10 Strict Press
10 (Each Side) Single Arm DB Row
100ft Double Overhead KB/DB Carry
Metcon (Time)
4 Rounds For Time:
200ft Farmers Carry (45/25)
20m/15w Hand Release Push-ups
25 Sit-ups
*RX+ Farmers Carry (53/35)
*Level 2 – Farmers Carry (35/20)
*Level 1 – Farmers Carry (25/15), Modified Push-ups
*Athlete Notes – 8-12 minute range. You should be able to complete the farmers carry without putting the weight down each round.
Buy-Out
Shoulder/Lat Accessory:
4×15 Barbell Row
4×10 Strict Ring/Bar Dips
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
Row 750/500/250 (Rest 3:00, 2:00, 1:00)