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
400m Run 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 (5×2)
Performance:
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Push Presses @ 85-90%
*Between each set complete 10 (Each side) Single Arm DB/KB Row
Strict Press + Push Press (5×6)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
2 Strict Press + 4 Push Press @ 80-85% of Strict Press
10 Single Arm DB Rows (Each Side)
12 Seated Bent Over DB Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
5 Pull-ups
10 Push Press (95/65)
20 Sit-ups
@ 0:00, 7:30 and 15:00 Complete 400m Run
*Score is total number of rounds before final run
*RX+ 10 Pull-ups and 115/75
*Level 2 – Band Assisted Pull-ups and 75/55
*Level 1 – Ring Rows and 65/45
*Athlete Notes – Goal is 5-8 rounds. Pull-ups should be quick with little rest if doing singles. Pick a weight you can complete unbroken for 10 each round.
Buy-Out
Shoulder/Lat Accessory:
4×12 Tempo Pendlay Row @ 21X2
4×10 DB Bench Press
4×6 Ring Rows
Core Accessory:
8 Rounds: Tabata Plank Hold then Tabata Side Planks (Alternating – 4 each side)
Additional Conditioning Work
10 x 10m/8w Calorie Row (Rest 30 seconds between efforts)