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 OH Carry
10 Seated KB Press
50ft KB OH Carry
10 KB Windmill (5L/5R)
Shoulder Press (6×2)
Performance:
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Strict Press @ 71%
*After each set of press, complete 5 Strict Pull-ups (Weight if possible)
Seated DB Press (5×5)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
5 Seated Tempo DB Press @ 31X1
6 Tempo Ring Rows @ 31X3
:30 Bent Over DB Fly Hold
Metcon (Time)
50-40-30-20-10
Double Unders
Sit-ups
15-12-9-6-3
Ring Dips
*RX+ HSPU
*Level 2 – ½ Double Unders, Band Assisted Ring Dips or Bar Dips
*Level 1 – 2:1 Single Unders, Box Dips or 25/20/15/10/5 Push-ups
*Athlete Notes – 8-15 minute range. 50 double unders, 50 sit-ups, 15 ring dips…40, 40, 12…etc
Buy-Out
Shoulder/Lat Accessory:
4×15 Band Face Pulls
4×8 (Each Arm) Alternating DB Single Arm Tempo Bench Press @ 31×1
4×8 Tempo Ring Dips @ 31X1
Core Accessory:
Tabata Plank Holds
Additional Conditioning Work
5×10 Calorie Assault Bike (Rest :30-1:00 between efforts)