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)
Paused Clean Pull + Clean + Front Squat (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Paused Clean Pull + Clean + Front Squat (2 second pause at knee – start light and build to a peak set for the day)
Seated Alternating DB Arnold Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 (5 Each Side) Seated Alternating DB Arnold Press
6 CTB Pull-ups or Ring Rows
12 DB Front Y Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
12 DB Push Press (45/25)
15m/12w Hand Release Push-ups
*RX+ 12m/9w Ring Dips
*Level 2 – DB Push Press (35/20), 9m/6w Push-ups
*Level 1 – DB Push Press (25/15) 12m/9w Box 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.
Buy-Out
Shoulder/Back Accessory:
3×8 Bent Over Row/6 Bench Press
Oly Accessory:
4×2 Clean Pulls with Pause in Finish @ 95%/Jerk Drive @ 100%
Additional Conditioning Work
8x200m Run (1 minute rest between efforts)