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 (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Press (Start at 75-80% and build to a peak single for the day or complete sets of 3 at a working weight)
Tempo Strict Press (31X2) (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Tempo Strict Press @ 31X2
10 Alternating KB Row (Standing Hold)
20 Band Pull-Aparts
Metcon (No Measure)
AMRAP 15 Minutes:
30 Double Unders
5 Strict Pull-ups (Weighted if necessary)
20 (10L/10R) Single Arm Push Press
:30 Plank Hold or HS Hold
*RX+ 50 Double Unders
Buy-Out
Shoulder/Lat Accessory:
4×6 Barbell Row
4×20 Band Pull-Aparts
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
12 Rounds: Assault Bike 10 Second Sprint/:30 Easy