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)
Power Clean & Jerk (10×2)
Performance:
EMOM For 10 Minutes (10 Sets) Complete 2 Power Clean + Jerks @ 75-80% of 1RM Clean and Jerk (Pick a weight you feel strong with and can hit two good singles with each minute)
DB Arnold Press (4 x 10-12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10-12 Seated Arnold Press
10 (Each Side) DB Row (Single Leg/anti-Rotation)
15 Seconds (Each leg) L-Sit Single Leg Switches
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
32 Double Unders
8 Single Arm DB Clean & Jerk (Left – 45/25)
8 Toes to Bar
8 Single Arm DB Clean & Jerk (Right – 45/25)
*RX+ 50 Double Unders, 12 Toes to Bar
*Level 2 – 20 Double Unders, DB Clean & Jerks (35/20), Knee Raises
*Level 1 – 2:1 Single Unders, DB Clean & Jerks (25/15), 2:1 Sit-ups
*Athlete Notes – Goal is 4-6 rounds. DB Clean & Jerks should be unbroken for 8 each time. Work on stringing together small sets of toes to bar.
Buy-Out
Shoulder/Back Accessory:
5×5 Paused Bench Press (3 Second Hold)
4×5 Tempo Pull-ups @ 31X1
Oly Accessory:
4×2 Clean Pull + High Pull @ 80%/Jerk Drive @ 105%
Additional Conditioning Work
250m/500m/750m Row (1minute/2minute rests)