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 Jerks)
Clean and Jerk (8×2/1)
Performance:
Every 2 Minutes For 14 Minutes (8 Sets) Complete Clean and Jerks @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1
Half Kneeling DB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Half Kneeling DB or KB Press (6 each side)
8 Alternating Single Arm Tempo Ring Row @ 31X3
12 Alternating Hanging Knee Raises
Metcon (Time)
50-40-30-20-10
Double Unders
15-12-9-6-3
Deadlifts @ 50% up to (225/155)
Push-ups
*RX+ 2:1 Push-ups
*Level 2 – Double Unders 25-20-15-10-5
*Level 1 – 2:1 Singles, Modified Push-ups
*Athlete Notes – 6-12 minute range. Don’t get hung up on double unders, pick an option you can move quickly through without many breaks. Deadlifts should be unbroken.
Buy-Out
Shoulder/Back Accessory:
4×6 –Tempo Bench Press @ 31X1/4×10 BB Row
Oly Accessory:
4×2 Clean Hi-Pulls @ 70%/4×2 BTN Jerk
Additional Conditioning Work
10 Minute Max Calorie Row (1:00on/1:00off)