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 Position Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Clean (Hang/Floor) + Jerk (Start at 60-70% of 1RM Clean and Jerk and build to a peak set for the day)
DB Arnold Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 (6 Each Side) Alternating DB Arnold Press
8 Pull-ups or Ring Rows
10 (Each Side) Half Kneeling Landmine Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
250m Row
15 DB Push Press (45/25)
9 Toes to Bar
*RX+ 12 Toes to Bar
*Level 2 – DB Push Press (35/20) and Knee Raises
*Level 1 – DB Push Press (25/15) and 2:1 Sit-ups
*Athlete Notes – Goal is 4-6 rounds. This should be steady and consistent throughout the entire workout. Row splits should be consistent, DB push press weight allowing you to complete in 1-2 sets every round.
Buy-Out
Shoulder/Back Accessory:
3×15 – Bent Over Row/Bench Press
Oly Accessory:
4×2 – 3 Stop Clean Pull @ 95%/4×2 Split Jerk
Additional Conditioning Work
Tabata Row