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/Stability
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)
2 Power Cleans + 1 Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Power Cleans + 1 Jerk @ 70-80% of 1RM Clean and Jerk
Seated DB Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Seated DB Press
5 Strict Pull-ups
10 Hanging Knee Raises/Straight Leg Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30m/24w Calorie Row
20 KB Swings (53/35)
15 Push Press (95/65)
20 KB Swings
60 Double Unders
*RX+ Push Press (115/75)
*Level 2 – KB Swings (45/30), Push Press (75/55), 30 Double Unders
*Level 1 – KB Swings (35/25), Push Press (65/45), 2:1 Singles
*Athlete Notes – Goal is 1+ to 2+ rounds. KB swings and push press should be unbroken, resting as needed between sets.
Buy-Out
Shoulder/Back Accessory:
5×1 Bench Press
5×3 Pull-up (Weight as needed)
Oly Accessory:
4×2 Clean Pulls @ 105-110%
Additional Conditioning Work
10x100m Row (Rest 1:1)