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 (9×2/1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 85×1 90×1, 85×1
*Warm up with triples at 50% and 55%.
*Reset from floor on all sets of triples/doubles
Half Kneeling DB Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 (5 Each side) Half Kneeling KB/DB Press
5 Tempo Pull-ups @ 31X2
20 Tempo Band Face Pulls @ 21X2
Metcon (Time)
21-15-9
Row (Calories)
Hang Power Cleans (95/65)
Shoulder to Overhead (95/65)
*RX+ 115/75
*Level 2 – 75/55
*Level 1 – 65/45 or DB Hang Power Clean and Shoulder to Overhead
*Athlete Notes – 6-12 minute range. Barbell movements should all be completed in 1-2 sets each round.
Buy-Out
Shoulder/Back Accessory:
3×8 – Alternating KB Arnold Press @ Tempo 31X1/8 DB Tempo Front Raises and 8 DB Tempo Lateral Raises @31X3
Oly Accessory:
4×2 – 2 Position Clean Pulls (2″ + Above Knee) @ 90%/4×5 Front Racked Sots Press
Additional Conditioning Work
Tabata Assault Bike