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 and Jerk)
2 Power Cleans + 1 Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Power Cleans + 1 Jerk @ 80%
Wall Sit Single Arm Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 (6 Each Side) Wall Sit Single Arm KB/DB Press
10 Tempo Ring Rows @ 31X3 (5 Elbows In/5 Elbows Out)
4-6 Alternating Turkish Get-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders
20 Alternating DB Snatches (45/25)
10 Hand Release Push-ups
*RX+ 50 Double Unders, 10m/7w Ring Dips
*Level 2 – 15 Double Unders, DB Snatches (35/20)
*Level 1 – 2:1 Single Unders, DB Snatches (25/15)
*Athlete Notes – Goal is 4-6 rounds. Athletes should be able to steadily move through rounds without breaking during movements, resting during transitions.
Buy-Out
Shoulder/Back Accessory:
4×5-6 (Each Arm) Single Arm Tempo DB Bench Press @ 21X1
4×5 Tempo Pull-ups @ 31X1
Oly Accessory:
4×3 Clean Pull @ 90%
Additional Conditioning Work
5 Minute Max Calorie Assault Bike