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
3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (Start light and build to a heavy peak for the day)
Barbell Row (5×10)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
10 Barbell Row
8 Tempo DB Press @ 21X1
Accumulate :30 Hollow Hold
Metcon (Time)
500m Row (Buy-in)
21-15-9
Shoulder to OH (115/75)
KB Swings (53/35)
2 x Sit-ups (42/30/18)
500m Row (Buy-out)
*RX+ STOH (135/95)
*Level 2 – STOH (95/65), KB Swings, (45/30), Box Jumps (20/18)
*Level 1 – STOH (75/55), KB Swings, (35/25), Box Jumps (18/12)
*Athlete Notes – 10-15 minute range. STOH should be completed in 1-2 sets. KBS should be unbroken each round.
Buy-Out
Shoulder/Back Accessory:
5×2 Bench Press (Across)
5×15 Bent Over Flies
Oly Accessory:
4×2 – Clean Pull @ 95%/4×3 Split Press (Across)
Additional Conditioning Work
8x100m Sprint (Alternate with partner, 8 each)