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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Paused Clean Pull + Clean and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Paused Clean Pull + Clean and Jerk (2 Second Pause Above Knee – Start light and build to a peak single for the day)
Seated Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Seated Press
16 Alternating Gorilla Row
:20-:30 L-Sit or Tuck Hold (Rings or Bar)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Push Jerks (95/65)
30 Air Squats
200m Run
*RX+ Push Jerk (115/75)
*Level 2 – Push Jerk (75/55)
*Level 1 – Push Jerk (65/45)
*Athlete Notes – Goal is 3-5 rounds. Push jerk should be light, slow it down and work on a strong catch position overhead.
Buy-Out
Shoulder/Back Accessory:
3×12 Barbell Row/5×3 Bench Press
Oly Accessory:
4×2 Clean Pull + Hi-Pull @ 90%/4×2 Jerk Drive
Additional Conditioning Work
4x500m Row (Rest 1:1)