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)
Clean and Jerk (9×2/1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 85×1 90×1, 85×1
*Warm up with triples at 50% and 55%.
*Reset from floor on all sets of triples/doubles
Kneeling KB Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Kneeling Alternating KB Press @ Tempo 31X1
5 Tempo Pull-ups @31X3
20 Band Hi-Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
16 Single Arm DB Clean & Jerk (8/Side @ 45/25)
32 Sit-ups
*Level 2 – DB Clean & Jerk (35/20)
*Level 1 – DB Clean & Jerk (25/15)
*Athlete Notes – Goal is 3-4+ rounds. DB Clean & Jerks should be completed unbroken or with 1 break switching halfway through reps.
Buy-Out
Shoulder/Back Accessory:
3×6 – Alternating KB Arnold Press @ Tempo 31X1/6 DB Tempo Front Raises and 6 DB Tempo Lateral Raises @31X3
Oly Accessory:
4×2 – 2 Position Clean Pulls (2″ + Above Knee) @ 90%/4×5 Front Racked Sots Press
Additional Conditioning Work
3x500m Row (2 minute rest between efforts)