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)
3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Hip, Knee, Floor) @ approximate percentages:
60×1, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1
Or…
Shoulder Press (4×4)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
4 Strict Press @ 70-75%
8 Strict Pull-ups or Ring Rows
16 Halo’s with plate (8 each way)
Metcon (Time)
400m Run
21-15-9
Push Jerk (95/65)
Toes to Bar
400m Run
*RX+ Push Jerk (115/75)
*Level 2 – 75/55 and Knee Raises
*Level 1 – 65/45 and Sit-ups
*Athlete Notes – 8-12 minute range. Push jerks should be light, 1-2 sets per round. Work on stringing together sets of toes to bar as long as possible, move to quick singles.
Buy-Out
Shoulder/Back Accessory:
3×15 – Single Arm DB Row/Cuban Press/Bent Over Flies
Oly Accessory:
4×3 – Clean Pulls @ 100%/4×3 Jerk Dip @ 110%
Additional Conditioning Work
4 x 250m Row (Rest 1 minute)