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
Shoulder Press (7×3)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Strict Press (Start light and build to a peak set of 3 for the day)
*After each set complete 5 strict pull-ups (weight as needed)
Seated Shoulder Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Seated Press @ 60-70%
12 Lateral + Front Raise
15 Band Face Pulls
Metcon (Time)
20 Toes to Bar
30 Alternating DB Snatch (45/25)
40 Box Step-ups (Goblet Style 45/25 to 20″ or less)
30 Alternating DB Snatch (45/25)
20 Toes to Bar
*RX+ Reps = 30, 40, 50, 40, 30 and Box Step-Ups to 24″/20″
*Level 2 – Knee Raises, DB Snatch and Box Step-ups (35/20)
*Level 1 – Sit-ups, DB Snatch and Box Step-ups (25/15)
*Athlete Notes – 12-15 minute range. Break toes to bar in sets or go to quick singles to complete. DB Snatches should be done in 1-2 rounds each set. Break step-ups into 3-4 sets as needed.
Buy-Out
Shoulder/Lat Accessory:
4×8 Floor Press
4×15 Band Face Pulls
Core Accessory:
5×10-15 GHD Sit-ups
Additional Conditioning Work
800m Run For Time