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 (6×2)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Press (Start at 75-80% and build to a peak set of 2 for the day or complete all sets at a working weight)
Tempo Strict Press (31X2) (4×6)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Tempo Strict Press @ 31X2
12 Alternating KB Row (Standing Hold)
20 Band Pull-Aparts
Metcon (No Measure)
AMRAP 15 Minutes:
100ft Single Arm Farmers Carry (50ft Left/50ft Right)
10 Knees to Elbows or Opposite Side Knees to Elbows
15 Push-ups or Offset Plate Push-ups
20 Russian Twists
Buy-Out
Shoulder/Lat Accessory:
3×8 Barbell Row
3×20 Band Pull-Aparts
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
10 Minute Assault Bike – :15 Sprint/:45 Easy