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 and Jerk)
Clean and Jerk (9×2/1)
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
Half Kneeling DB Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 (8 Each side) Half Kneeling KB/DB Press
5 Tempo Pull-ups @31X2
20 Band Pull Aparts
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 Russian KB Swings (53/35)
10 Ring Dips
*RX+ 60 Double Unders, Strict Ring Dips
*Level 2 – 20 Double Unders, RKB Swings (45/30), Band Assisted Ring Dips or Bar Dips
*Level 1 – 2:1 Single Unders, RKB Swings (35/25), 15m/10w Push-ups
*Athlete Notes – Goal is 4-6 rounds. Choose options that allow you to move steadily throughout the 12 minutes with little breaks outside of transitions. Intensity should be moderate and consistent.
Buy-Out
Shoulder/Back Accessory:
3×10 – Seated KB Arnold Press/10 DB Tempo Front Raises and 10 DB Tempo Lateral Raises @21X1
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