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 (10×2/1)
Performance:
Every 90 Seconds (10 Sets) Complete Clean and Jerks @ approximate percentages based off feel:
65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1
*Complete Warm-up Sets @ 50/55/60×2
Half Kneeling DB Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Half Kneeling DB or KB Press (5 each side)
10 Single Arm Tempo Ring Row @ 31X3 (5 each side)
12 Hanging Knee Raises
Metcon (Time)
21-15-9
Calorie Row
Push Press (95/65)
*10 Strict Pull-ups After Each Round
*RX+ Push Press (115/75)
*Level 2 – Push Press (75/55), Band Assisted Strict Pull-ups
*Level 1 – Push Press (65/45), Jumping Pull-ups
*Athlete Notes – 6-12 minute range. Push press should be unbroken each round. Scale pull-ups as needed to keep moving quickly.
Buy-Out
Shoulder/Back Accessory:
4×5 –Tempo Bench Press @ 31X1/4×8 BB Row
Oly Accessory:
4×2 Clean Hi-Pulls @ 70%/4×2 Jerk Balance
Additional Conditioning Work
10×10 Calorie Assault Bike (Rest as needed between each interval)