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/Stability
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)
3 Position Clean + Jerk (Floor/Knee/Hip/Jerk) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Clean and Jerk (Build by feel to a peak set for the day)
Wall Sit Single Arm Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 (8 Each Side) Wall Sit Single Arm KB/DB Press
10 Tempo Ring Rows @ 31X3 (5 Elbows In/5 Elbows Out)
20 (10 Each Side) Single Arm KB/DB Turkish Sit-ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Level 2 – KB Swings (45/30) and Band Assisted Pull-ups
*Level 1 – KB Swings (35/25) and Ring Rows
*Athlete Notes – 8-15 minute range. KB swings should be completed unbroken each round. Get pull-ups done any way possible, quick singles.
Buy-Out
Shoulder/Back Accessory:
4×8-10 (Each Arm) Single Arm Tempo DB Bench Press @ 21X1
4×5-7 Behind The Neck Tempo Pull-ups @ 11X1
Oly Accessory:
4×2 3 Position Clean Pull @ 80-90%
Additional Conditioning Work
30-20-10 Calorie Row (Rest as needed between sets)