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:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*6 Minute warm-up building to 75% start
DB Arnold Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 (6 Each Side) Seated Alternating DB Arnold Press
6 CTB Pull-ups
12 Alternating DB Front Raise + Lateral Raise
Metcon (Time)
400m Run
21 Russian KB Swings (53/35)
21 Push Press (95/65)
200m Run
15 Russian KB Swings
15 Push Press
100m Run
9 Russian KB Swings
9 Push Press
*RX+ Russian KB Swings (70/53), Push Press (115/75)
*Level 2 – Russian KB Swings (45/30), Push Press (75/55)
*Level 1 – Russian KB Swings (35/25), Push Press (65/45)
*Athlete Notes – 6-12 minute range. KB swings and push press should be moderately heavy but aiming for unbroken each round. Keep a steady pace throughout the entire workout and try to push the last round.
Buy-Out
Shoulder/Back Accessory:
3×8 – Bent Over Row/Bench Press
Oly Accessory:
4×3 Clean Pulls @ 80-85%/Jerk Dip @ 105-110%
Additional Conditioning Work
2x800m Run (3 minutes rest between efforts)