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)
Clean and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk @ percentages listed below or complete all sets at a working weight:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*6 minute warm-up building to 75% start
Seated Alternating DB Arnold Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 (5 Each Side) Seated Alternating DB Arnold Press
6 Pull-ups or Ring Rows
12 DB Front Y Raises
Metcon (Time)
21-15-9
Row (Calories)
STOH (115/75)
Box Jump Overs (24/20)
*RX+ STOH (135/95)
*Level 2 – STOH (95/65), Box Jump Overs (20/18)
*Level 1 – STOH (75/55), Box Jump Overs (18/12)
*Athlete Notes – 6-12 minute range. Push press should be moderately heavy but aiming for unbroken each round, look around 50% of 1RM jerk.
Buy-Out
Shoulder/Back Accessory:
3×10 – Bent Over Row/Bench Press
Oly Accessory:
4×2 Clean Pulls with Pause in Finish @ 90%/Jerk Dip @ 105-110%
Additional Conditioning Work
2x800m Run (Rest 1:1 or alternate with a partner)