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 and Stability Drills
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)
Power Clean & Jerk (15×1)
Performance:
Every 45 Seconds (15 Sets) Complete 1 Power Clean & Jerk @ 75-80% of 1RM Clean and Jerk
DB Arnold Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 (4 Each Side) Alternating DB Arnold Press
6 Pull-ups or Ring Rows (Weight as needed, or drop band level)
20 Standing Landmine Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
12 Deadlifts @ 50% up to (225/155)
9 Box Jump Overs (24/20)
*RX+ Deadlifts (225/155) and Box Jump Overs (30/24)
*Level 2 – Box Jump Overs (20/18)
*Level 1 – Box Jump Overs (18/12) or Step-Overs
*Athlete Notes – Goal is 4-6 rounds. Deadlifts should be 1-2 sets every round, try going unbroken early on and switching to 2 sets (7/5), (8/4), etc as needed later on. This should be a steady continuous pace, push the last 1-2 minutes.
Buy-Out
Shoulder/Back Accessory:
3×12 – Bent Over Row/Bench Press
Oly Accessory:
4×2 – 3 Stop Clean Pull @ 90%/4×1 Jerk Dip + Jerk Drive + Jerk
Additional Conditioning Work
8 x 30 Second Row (30 Second Rest Between Efforts)