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 (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*6 minute warm-up: 50/60/70% x 2 building to 75% start
DB Arnold Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 (6 Each Side) Alternating DB Arnold Press
6 Pull-ups or Ring Rows (Weight as needed, or drop band level)
12 Alternating DB Front Raise + Lateral Raise
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 KB Swings (53/35)
10 Shoulder to OH (115/75)
*RX+ 60 Double Unders and STOH (135/95)
*Level 2 – 20 Double Unders, KB Swings (40/25) and STOH (95/65)
*Level 1 – 80 Single Unders, KB Swings (35/20) and STOH (75/55)
*Athlete Notes – Goal is 4-6 rounds. Pick something you can go unbroken with on KB Swings and 1-2 sets each round for shoulder to overhead.
Buy-Out
Shoulder/Back Accessory:
3×8 – Bent Over Row/Bench Press
Oly Accessory:
4×2 – Clean Pull + Hi Pull @ 90%/4×2 Split Jerk with 3 seconds in receiving position
Additional Conditioning Work
2 x 500m Row (Max Effort with 3 minutes rest between efforts)