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 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean & Jerk)
Tempo Clean Pull (3 Seconds) + Clean & Jerk (7×1)
Every :90 Seconds For 9 Minutes (7 Sets) Complete Tempo Clean Pull (3 Seconds) + Clean & Jerk (Build by feel to a peak set for the day – Priority today is slowing your pull down dramatically on the clean pull and practicing the same for your clean)
Alternating Seated KB/DB Press (From Floor) (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Seated KB/DB Press (From Floor)
15 (Each Side) Single Arm Band Row
10 Double KB Hollow Rock or :20 Second Hold
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
2 Push Press (115/75)
2 Toes to Bar
2 Box Jump Overs (24/20)
4,4,4…6,6,6…Continue to add 2 reps to each movement until time expires
*Level 2 – Push Press (95/65), Box Jump Overs (20/18)
*Level 1 – Push Press (75/55), Box Jump Overs/Step-ups (18/12)
*Athlete Notes – This is a long 12 minute effort, pick a weight you feel strong with on push press and slow these down intentionally focusing on ROM, position and bar cycling. Toes to bar will be low rep, work on stringing some sets together or scaling back to work on cycling.
Buy-Out
Glute/Ham Accessory:
4×10 KB Floor Press
4×5 Tempo Pull-ups @ 31X1
Gymnastics Accessory:
3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups
Additional Conditioning Work
6x250m Row (1 minute rest between efforts)