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)
Clean Hi-Pull + Clean and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean Hi-Pull + Clean and Jerk (Start light and build to a peak single for the day)
Seated DB Press (4×10)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Strict Pull-ups
10 Seated DB Press (Same weight as lest week)
25 Weighted Sit-up To Press (Plate heavier or the same as last week)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
12 Unbroken Deadlifts (155/105)
12m/9w Ring Dips
12 Box Jump Overs (24/20)
*If you drop the bar on the deadlifts, 10 burpee penalty…don’t drop that shit
*RX+ Deadlifts (185/125)
*Level 2 – Deadlifts (135/95), Band Assisted Ring Dips, Box Jumps (20/18)
*Level 1 – Deadlifts (115/75), Push-ups, Box Jumps (18/12)
*Athlete Notes – Goal is 5-8 rounds. Deadlifts should be light and manageable unbroken. Dips should be completed in 2-3 sets per round.
Buy-Out
Shoulder/Back Accessory:
7×2 Bench Press (Across)
5×10 Bent Over Flies
Oly Accessory:
4×2 – Elevated Clean Pull @ 80% off 25# Plate/Jerk Dip + Drive @ 100% of 1RM Jerk
Additional Conditioning Work
4x400m Run (2 minute rest between efforts)