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
400m Run or 2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (9 x 2/1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean + Jerk @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Kneeling KB Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 Kneeling Alternating KB Press
5 Tempo Pull-ups @31X3
20 Band Hi-Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
12 Power Cleans @ 50%
12 Box Jump Overs (24/20)
*RX+ 155/105, Box Jumps (30/24)
*Level 2 – Box Jump Overs (20/18)
*Level 1 – Box Jump Overs (18/12)
*Athlete Notes – Goal is 4-6 rounds. Power clean weight should allow you to complete in 2-3 quick sets or fast singles in later rounds.
Buy-Out
Shoulder/Back Accessory:
3×10 – KB Arnold Press/10 DB Tempo Front Raises and 10 DB Tempo Lateral Raises @31X3
Oly Accessory:
4×2 – 3 Position Clean Pulls @ 80%/4×5 Front Racked Sots Press
Additional Conditioning Work
5 Rounds For Meters: 1 Minute Row/1 Minute Rest