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)
Clean and Jerk (8×2/1)
Performance:
Every 2 Minutes For 14 Minutes (8 Sets) Complete Clean and Jerks @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1
Half Kneeling DB Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 Half Kneeling DB or KB Press (8 each side)
10 Single Arm Tempo Ring Row @ 31X3 (5 each side)
10 Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
18 Alternating DB Snatch (45/25)
9m/6w Ring Dips
*RX+ Strict Ring Dips
*Level 2 – DB Snatch (35/20), Band Assisted Ring Dips or Bar Dips
*Level 1 – DB Snatch (25/15), 15m/10w Push-ups
*Athlete Notes – Goal is 4-6 rounds. DB snatches should be steady and unbroken. Modify dips as needed to complete in 1-2 sets each round.
Buy-Out
Shoulder/Back Accessory:
4×8 –Tempo Bench Press @ 31X1/4×12 BB Row
Oly Accessory:
4×3 Clean Pulls @ 110%/4×3 Jerk Balance
Additional Conditioning Work
4x400m Run (2 minutes rest between efforts)