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 & Jerk)
Clean and Jerk (9×2/1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 85×1
*Reset from floor for both reps on doubles
Or…
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press @ 60-65%
5 Pull-ups
10 Ring/Straight Bar Dips
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
RX –
15m/12w Calorie Row
9 Push-ups
6 Power Cleans (135/95)
*RX+ 15 Push-ups and 155/105
*Level 2 – 115/75
*Level 1 – Bar/Box Push-ups and 95/65
*Athlete Notes – Goal is 4-6 rounds. Push pace on the rower, you’ll get a chance to breathe on transition and during push-ups. Push-ups should be unbroken or short break. Cleans are light and fast, try and work 1-2 sets cycling the bar.
Buy-Out
Shoulder/Back Accessory:
3×10 – Single Arm DB Row/Cuban Press/Bent Over Flies
Oly Accessory:
4×3 – Clean Pulls @ 90%/4×3 Jerk Balance
Additional Conditioning Work
Tabata Row