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)
3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (Start light and build to a heavy peak for the day)
Barbell Row (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Barbell Row
10 (Each Side) Single Arm Tempo DB @ 21X1
10 Tempo Strict Toes to Bar or Leg Raises @2121
Metcon (Time)
For Time:
500m Row (Buy-in)
21-15-9
Shoulder to OH (115/75)
KB Swings (53/35)
2 x Sit-ups (42/30/18)
500m Row (Buy-out)
*RX+ STOH (135/95)
*Level 2 – STOH (95/65), KB Swings, (45/30)
*Level 1 – STOH (75/55), KB Swings, (35/25)
*Athlete Notes – 10-15 minute range. STOH should be completed in 1-2 sets. KBS should be unbroken each round.
Buy-Out
Shoulder/Back Accessory:
3×10 Gorilla Row/6 Tempo Bench Press @ 31X1
Oly Accessory:
4×2 Clean Pulls @ 100-105%/4×1 Jerk Dip + Jerk Drive
Additional Conditioning Work
2x800m Run (Rest 1:1)