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
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean + Jerk @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Or…
Seated Shoulder Press (5×8)
Fitness:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 8 Seated Strict Press @ 60-65% + 10 (Each Side) Single Arm DB Row
Metcon (Time)
RX:
100 Double Unders
15 Clean and Jerks @ 50% of 1RM
75 Double Unders
12 Clean and Jerks
50 Double Unders
9 Clean and Jerks
*RX+ 155/105
*Level 2 – 60/40/20 Double Unders
*Level 1 – 2:1 Single Unders/Optional DB Hang Clean and Jerk
*Athlete Notes – 8-10 minute range. Large sets on the rope and a weight you can move repeatedly without much rest.
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Arnold Press/30 Second DB Lateral Raise Hold/30 Second DB Front Raise Hold
Oly Accessory:
4×2 – 3 Position Clean Pulls @ 80%/4×5 Front Racked Sots Press
Additional Conditioning Work
5 Rounds For Meters: 1 Minute Row/1 Minute Rest