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)
3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Hip, Knee, Floor, Jerk) @ approximate percentages:
60×1, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press @ 65-70%
12 (Each Side) DB Row
5-10 Ring/Bar Dips (Weight as needed)
Metcon (Time)
400m Run
21-15-9
Push Jerk (95/65)
Toes to Bar
400m Run
*RX+ Push Jerk (115/75)
*Level 2 – 75/55 and Knee Raises
*Level 1 – 65/45 and 2:1 Sit-ups
*Athlete Notes – 8-12 minute range. Push jerks should be light, 1-2 sets per round. Work on stringing together sets of toes to bar as long as possible, move to quick singles.
Buy-Out
Shoulder/Back Accessory:
4×4 –Tempo Shoulder Press @ 31X1/4×10 Single Arm DB Row (Heavier then last week)
Oly Accessory:
4×2 Clean Pulls @ 110%/4×3 Jerk Dip @ 110%
Additional Conditioning Work
1 Mile Run (Weight if possible)