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
Shoulder Press (6×5)
Performance:
Every 2 Minutes For 10 Minutes (6 Sets) Complete 5 Strict Press (Build to a peak set of 5 for the day)
*After each set complete 5 strict pull-ups (weight as needed)
Seated Shoulder Press (4×10)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
10 Seated Press @ 50-60%
10 Lateral + Front Raise
20 Band Face Pulls
Put Me In Coach (Time)
4 Rounds For Time:
25m/20w Calorie Row
25 Target Burpees (6″ Target)
*Level 2 – 20m/15w Calorie Row and 20 Burpees
*Level 1 – 15m/12w Calorie Row and 15 Burpees
*Athlete Notes – 12-16 minute range.
Buy-Out
Shoulder/Lat Accessory:
4×10 Floor Press
4×20 Band Face Pulls
Core Accessory:
4×10-15 GHD Sit-ups
Additional Conditioning Work
3x400m Run (2 minutes rest between efforts)