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 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Power Clean & Jerk (15×1)
Performance:
Every 45 Seconds (15 Sets) Complete 1 Power Clean & Jerk (2 second hold in jerk before recovery) @ 70-75% of 1RM Clean and Jerk
Seated Alternating DB Arnold Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 (6 Each Side) Seated Alternating DB Arnold Press
8 CTB Pull-ups
10 Alternating DB Front Raise + Lateral Raise
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
12 DB Push Press (45/25)
9 Strict Ring Dips
*RX+ Weighted Ring Dips (45/25)
*Level 2 – DB Push Press (35/20), Kipping, Band Assisted Ring Dips or Bar Dips
*Level 1 – DB Push Press (25/15), 15m/10w Push-ups
*Athlete Notes – Goal is 3+ to 6+ rounds. DB push press should be completed in 1-2 sets each round, slow down and focus on lockout in overhead position. Ring dips should not take up 75% of the workout, scale as needed.
Buy-Out
Shoulder/Back Accessory:
3×10 Bent Over Row/5 Bench Press
Oly Accessory:
4×3 Clean Pulls @ 85-90%/10 Alternating OH Reverse Lunges
Additional Conditioning Work
8x200m Run (1 minute rest between efforts)