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/Stability
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)
Hang Clean + Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Clean + Jerk (Start light and build to a peak set for the day or complete all 7 sets at a working weight)
Alternating KB/DB Z-Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating KB/DB Z-Press
12 (Each Side) Split Stance DB Row
20 Sit-up to Press w/ Plate
Metcon (Time)
20m/16w Calorie Row
20 Hang Power Cleans (135/95)
20m/16w Calorie Row
20 Push Jerks (135/95)
20m/16w Calorie Row
20 Clean & Jerks (135/95)
*RX+ 30m/24w Row, (155/105)
*Level 2 – (115/75)
*Level 1 – (95/65)
*Athlete Notes – 8-15 minute range. Hang power cleans and push jerks should be completed in 2-3 sets each round. Clean and jerks in quick singles to finish the workout.
Buy-Out
Shoulder/Back Accessory:
4×8 (Each Arm) Single Arm Tempo Bench or DB Bench Press @ 21X1
4×6 Behind The Neck Tempo Pull-ups or Elbows Out Ring Rows @ 11X1
Oly Accessory:
4×3 Clean Pulls @ 90%
Additional Conditioning Work
800/600/400/200m Run (Rest 1:1)