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 and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Start at 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)
Seated DB Press (4×10)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
7 Strict Pull-ups
10 Seated DB Press
30 Medball Sit-ups
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Level 2 – Clean and Jerks (115/75), Sub Knee Raises as needed
*Level 1 – Clean and Jerks (95/65), Knee Raises or 2:1 Sit-ups
*Athlete Notes – Goal is to get into the round of 15/18. Pick a weight and toes to bar/scale that allows you to move quickly, with little rest on both movements. Singles are fine for both movements but there should be little rest throughout.
Buy-Out
Shoulder/Back Accessory:
5×5 Bench Press (Across)
5×12 Bent Over Flies
Oly Accessory:
4×2 – Clean Pulls @ 105-110%/Jerk Dip @ 110% of 1RM Jerk
Additional Conditioning Work
5 x :30on/:30off Row (Meters)