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/Stability
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 + Thruster)
2 Power Cleans + 1 Thruster (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Power Cleans + 1 Thruster (Start at 50-60% of 1RM Clean and Jerk and build by feel to a peak single for the day)
Shoulder Press (4×4)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
4 Strict Press @ 75-80+%
10 Bent Over Flies
12 Knee Tuck + V-Up
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
14 (7 Each Side) DB Hang Clean & Jerk (45/25)
9 Box Jump Overs (30/24)
*Level 2 – DB Hang Clean & Jerk (35/20) and Box Jump Overs (24/20)
*Level 1 – DB Hang Clean & Jerk (25/15) and Box Jump Overs (20/18)
*Athlete Notes – Goal is 4-6 rounds. DB hang clean and jerks should be unbroken, 7 one side, rest and switch. Steady rhythm on box jump overs.
Buy-Out
Shoulder/Back Accessory:
4×6 KB Bench Press
4×6 Strict Pull-ups/Pull-up + Front Lever (Weight pull-ups as needed)
Oly Accessory:
4×3 Clean Pulls @ 105%/Jerk Dips @ 110%
Additional Conditioning Work
250m/500m/250m/500m Row (Rest 1/2/1 minutes)