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 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean & Jerk)
Clean and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Start at 75-80% and build by feel to a heavy single for the day)
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press @ 60-70%
15 Bent Over Flies
20 Reverse Banded Crunches
Metcon (Time)
18m/15w Calorie Row
21 Push Press (95/65)
9 Pull-ups
18m/15w Calorie Row
15 Push Press
15 Pull-ups
18m/15w Calorie Row
9 Push Press
21 Pull-ups
*RX+ Push Press (115/75) and Ring Muscle-ups 3/6/9
*Level 2 – 75/55 and Knee Raises
*Level 1 – 65/45 and 2:1 Sit-ups
*Athlete Notes – 8-12 minute range. Push press should be light, push to go unbroken each round. Practice cycling small sets of pull-ups. Scale back if needed to practice cycling and switch to singles when necessary.
Buy-Out
Shoulder/Back Accessory:
4×10 KB Bench Press
4×5 Strict Pull-ups (Weight as needed)
Oly Accessory:
4×3 Clean Pull @ 100%/Jerk Drive @ 100%
Additional Conditioning Work
3 Rounds: 10 Calorie Bike/10 Burpees AFAP (Rest 1 minute between sets)