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 (5×4)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 4 Push Presses @ 75-80%
*Optional 5 strict pull-ups/ring rows after each round
Barbell Row (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Barbell Row
8 DB Bench/Floor Press
15 DB Band Face Pull
Metcon (No Measure)
3 Rounds For Reps:
Minute 1: Max Calorie Row
Minute 2: Max Push-ups
Minute 3: Max Double Unders
Minute 4: Max Sit-ups
Minute 5: Rest
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Barbell Row @ 21X2
4×8 DB Bench Press
4×8 Ring Rows
Core Accessory:
3×1:00 Chinese Planks (Face Up)
Additional Conditioning Work
8x100m Run (Rest 1:1)