CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility and Stability Drills
Warm-up
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
High Hang Clean Pull + High Hang Clean + Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete High Hang Clean Pull + High Hang Clean + Jerk (Start light, build to a peak single for the day)
Tempo Seated Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo Seated Shoulder Press @ 31X1 at 55-70%
6 CTB Pull-ups
12 DB Reverse Flies
Metcon (Time)
200m Run
21 Push Press @ 50% up to (115/75)
15 Box Jumps (24/20)
100m Run
15 Ring Dips
100m Run
15 Box Jumps
21 Push Press
200m Run
*RX+ Weighted Ring Dips (45/25)
*Level 2 – Box Jumps (20/18), Band Assisted Ring Dips or Bar Dips
*Level 1 – Box Jumps/Step-ups (18/12), 30m/20w Push-ups
*Athlete Notes – 6-12 minute range. Push press weight should allow you to push unbroken or 2 sets with a short break. Scale ring dips as needed to allow for 3-5 small sets.
Buy-Out
Shoulder/Back Accessory:
3×12 – Banded Int. & Ext. DB Rotations/Dips or DB Tricep Ext/DB Reverse Flies
Oly Accessory:
4×3 Clean Pulls with Pause in Finish @ 80%/Jerk Drive
Additional Conditioning Work
4x800m Run (Rest as needed)