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)
2 Position Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Clean (Hang/Floor) + Jerk (Start at 60-70% of 1RM Clean and Jerk and build to a peak set for the day)
DB Arnold Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Seated DB Arnold Press
8 CTB Pull-ups
10 Bent Over Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 Alternating DB Snatch (45/25)
15m/10w Push-ups
*Level 2 – DB Snatch (35/20), Band Assisted Push-ups
*Level 1 – DB Snatch (25/15), Box Push-ups
*Athlete Notes – Goal is 3+ to 6+ rounds. DB snatches should be unbroken each round. Modify push-ups as needed.
Buy-Out
Shoulder/Back Accessory:
3×8 Bent Over Row/5 Bench Press
Oly Accessory:
4×3 Clean Pulls @ 90-95%/8 Alternating OH Reverse Lunges
Additional Conditioning Work
500/400/300/200/100 Row (Rest 2:00/1:30/1:00/:30)