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)
Clean and Jerk (10×2)
Performance:
EMOM For 10 Minutes (10 Sets) Complete 2 Clean and Jerks @ 70-75%
Or
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*Level 2 – 115/75
*Level 1 – 95/65
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)
15 Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
12m/9w Push-ups
24 Alternating DB Snatches (45/25)
*RX+ Ring Dips
*Level 2 – Alternating DB Snatches (35/20)
*Level 1 – Alternating DB Snatches (25/15)
*Athlete Notes – Goal is 3-5+ rounds. Move steady, resting between movements. Work in lock out and good OH position with db snatches.
Buy-Out
Shoulder/Back Accessory:
5×2 –Tempo Bench Press @ 51X1/4×10 BB Row
Oly Accessory:
4×2 Clean Hi-Pulls @ 80-85%/4×2 Jerk Dips @ 105-110%
Additional Conditioning Work
1 Mile Run