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
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Hip, Knee, Floor, Jerk) @ approximate percentages:
60×1, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press @ 65-70%
12 (Each Side) DB Row
5-10 Ring/Bar Dips (Weight as needed)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 Russian KB Swings (70/53)
15 DB Push Press (45/25)
*Level 2 – KB Swings (53/35), DB Push Press (35/20)
*Level 1 – KB Swings (45/30), DB Push Press (25/15)
*Athlete Notes – Goal is 4-6+ rounds. Swings and push press should heavy but unbroken throughout the workout. Keep a steady pace, resting between movements.
Buy-Out
Shoulder/Back Accessory:
4×8 (Each Side) –Tempo Landmine Press @31X1/4×10 Single Arm DB Row
Oly Accessory:
4×2 Clean Pulls @ 110%/4×3 Jerk Dip @ 110%
Additional Conditioning Work
EMOM For 5 Minutes: 5 Burpees + Max Double Unders