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 (Clean and Jerk)
Clean + Front Squat + Jerk (7×2/1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean + Front Squat + Jerk @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1
*Warm up with doubles at 50% and 55%
Or…
Seated Shoulder Press (5×4)
Fitness:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete:
4 Seated Strict Press @ 80-85%
15 Band Lat Pull-Downs
15 Bent Over Flies
Metcon (Time)
RX –
21-15-9
Shoulder to OH (135/95)
Pull-ups
*200m after each completed round…21/21/200m, 15/15/200m, 9/9/200m.
*RX+ 155/105/CTB Pull-ups
*Level 2 – 115/75 and Band Assisted Pull-ups
*Level 1 – 95/65 and Ring Rows
*Athlete Notes – 6-10 minute range. Weight on shoulder to overhead should be moderately heavy but something you can break into no more than 3 sets each round. Pull-ups should be fast, in big sets today, scale as needed.
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Arnold Press/DB Lateral Raise/DB Front Raise
Oly Accessory:
4×2 – 3 Stop (2”/Knee/Mid Thigh) Clean Pulls @ 80%/4×3 Jerk Balance
Additional Conditioning Work
4x250m Row: 1 minute rest or alternate with partner, rest while partner is working.