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 + Front Squat + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean + Front Squat + Jerk (Build to a peak set for the day)
Seated Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Seated Shoulder Press @ 65-75%
8 CTB Pull-ups
15 Seated DB Reverse Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21m/18w Calorie Row
15 KB Swings (53/35)
9 Ring Dips
*RX+ KB Swings (70/53), Strict HSPU
*Level 2 – KB Swings (45/30), Band Assisted or Bar Dips
*Level 1 – KB Swings (35/25), 18m/12w Push-ups
*Athlete Notes – Goal is 4-6 rounds. KB swings should be moderately heavy but pushing for unbroken each round. Scale ring dips as needed.
Buy-Out
Shoulder/Back Accessory:
3×10 – Seated External DB Rotations/Dips or DB Tricep Ext/Seated DB Reverse Flies
Oly Accessory:
4×2 Clean Pulls @ 95-105%/Jerk Drives @ 100%
Additional Conditioning Work
6x200m Run (Rest 1:1)