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)
Clean and Jerk (10×1)
Performance:
Every 90 Seconds For 14 Minutes (10 Sets) Complete Clean and Jerk @ approximate percentages based off feel:
65×1, 70×1, 75×1, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1
*Complete Warm-up Sets of: 50×3 and 55×2
Half Kneeling DB Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Half Kneeling DB or KB Press (5 each side)
10 Tempo Ring Row @ 31X3
15 Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
100m Run
16 Alternating DB Snatches (45/25)
16 Sit-ups
*Level 2 – Alternating DB Snatches (35/20)
*Level 1 – Alternating DB Snatches (25/15)
*Athlete Notes – Goal is 4-7 rounds. Steady pace, focus on shoulder position with the DB snatch.
Buy-Out
Shoulder/Back Accessory:
5×5 –Tempo Bench Press @ 31X1/4×8 BB Row
Oly Accessory:
4×2 Clean Hi-Pulls @ 80-85%/4×2 Jerk Dips @ 105-110-%
Additional Conditioning Work
1000m Row For Time