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)
Power Clean & Jerk (10×2)
Performance:
EMOM For 10 Minutes (10 Sets) Complete 2 Power Clean + Jerks @ 70-75%
Half Kneeling DB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Half Kneeling DB or KB Press (6 each side)
10 Tempo Ring Row @ 31X3
12 Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Push Press @ 50% (up to 115/75)
10 KB Swings (53/35)
10 Step Down Box Jumps (24/20)
*Level 2 – KB Swings (45/30), Box Jumps (20/18)
*Level 1 – KB Swings (35/25), Box Jumps or Step-ups (18/12)
*Athlete Notes – Goal is 5-10 rounds. Slow down the push press and focus on good leg drive and strong lockout. Set a steady rhythm with step down box jumps. Push press and swings should be unbroken.
Buy-Out
Shoulder/Back Accessory:
5×3 –Tempo Bench Press @ 31X1/4×10 BB Row
Oly Accessory:
4×2 Clean Hi-Pulls @ 75-80%/4×2 Jerk Drives @ 60-70%
Additional Conditioning Work
5x:30 Assault Bike (1 minute rest between efforts)