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
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Power Clean)
Power Clean (10×3)
Performance:
EMOM For 10 Minutes (10 Sets) Complete 3 Power Cleans @ 70-80%
DB Arnold Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 DB Arnold Press
12 Bent Over Flies
12 Lateral Raises
Metcon (5 Rounds for time)
Every 3 Minute For 12 Minutes (5 Rounds):
200m Run
20 Sit-ups
20 KB Swings (53/35)
*RX+ 15 Hang Power Snatches (75/55)
*Level 2 – KB Swings (40/25)
*Level 1 – KB Swings (35/20)/100m run
*Athlete Notes – Run should be fast each round, leaving time for sit-up and kb swings.
Buy-Out
Shoulder/Back Accessory:
3×15 – Band Face Pulls/3×15 Lateral Raise/3×8 Arnold Press
Oly Accessory:
4×3 – Clean Pulls @ 110%/4×2 Jerk Balance
Additional Conditioning Work
5 Minute Max Calorie Assault Bike