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 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
High Hang Clean Pull + High Hang Clean + Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete High Hang Clean Pull + High Hang Clean + Jerk (Start light, build to a peak single for the day)
Tempo Seated Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo Seated Shoulder Press @ 31X1
10 (Each Side) Cross-Body Shoulder Raise
12 DB Reverse Flies
Metcon (Time)
250m Row
21 STOH @ 50% up to (135/95)
21 Box Jumps (24/20)
250m Row
15 Ring Dips
250m Row
21 Box Jumps
21 STOH
250m Row
*RX+ Weighted Ring Dips (45/25)
*Level 2 –Box Jumps (20/18), Band Assisted Ring Dips or Bar Dips
*Level 1 –Box Jumps/Step-ups (18/12), 30m/20w Push-ups
*Athlete Notes – 9-16 minute range. Push press weight should allow you to push unbroken or 2 sets with a short break. Scale ring dips as needed to allow for 3-5 sets max.
Buy-Out
Shoulder/Lat Accessory:
4×8 Tempo Barbell Row @ 21X2
4×8 DB Bench Press
4×8 Ring Rows
Core Accessory:
3×1:00 Chinese Planks (Face Up)
Additional Conditioning Work
5×20 Calorie Assault Bike (Rest as needed)