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)
Hang Clean + Front Squat + Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Front Squat + Clean + Jerk (Start light and build to a peak single for the day)
Barbell Row (4 x 8-10)
Fitness:
Every 90 Seconds For 18 Minutes (3 Sets) Complete:
1) 8-10 Barbell Row
2) 8-10 Single Arm Tempo DB Press @ 2111 (Left Arm)
3) 8-10 Single Arm Tempo DB Press @ 2111 (Right Arm)
4) 8-10 Tempo Strict Toes to Bar or Leg Raises @2121
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
12 Hang Power Clean (95/65)
9 Push Press (95/65)
*RX+ Hang Power Clean and Push Press (115/75)
*Level 2 – Hang Power Clean and Push Press (75/55)
*Level 1 – Hang Power Clean and Push Press (65/45)
*Athlete Notes – Goal is 4-6 rounds. Power cleans should be unbroken, directly into push press or breaking for last rep before going overhead. Steady pace throughout, push the last two minutes.
Buy-Out
Shoulder/Back Accessory:
5×5 Bench Press (Across)
5×10 Bent Over Flies
Oly Accessory:
4×3 – Clean Pulls @ 95%/4×1 Jerk Drive + Jerk
Additional Conditioning Work
3 x 15 Cal Row/15 Burpees (Rest 2 Minutes Between Rounds)