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 Pull + Hang Clean + Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Clean + Jerk (Build to a peak set for the day)
Seated Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Seated Shoulder Press @ 60-70%
8 CTB Pull-ups
12 Seated DB Reverse Flies
Metcon (Time)
200m Run
21 Push Press @ 50% up to (115/75)
15 Box Jumps (24/20)
100m Run
15 Ring Dips
100m Run
15 Box Jumps
21 Push Press
200m Run
*RX+ Weighted Ring Dips (45/25)
*Level 2 – Box Jumps (20/18), Band Assisted Ring Dips or Bar Dips
*Level 1 – Box Jumps /Step-ups (18/12), 30m/20w Push-ups
*Athlete Notes – 6-12 minute range. Push press weight should allow you to push unbroken or 2 sets with a short break. Scale ring dips as needed to allow for 3-5 small sets.
Buy-Out
Shoulder/Back Accessory:
3×12 – Seated External DB Rotations/DB Tricep Ext/Seated DB Reverse Flies
Oly Accessory:
4×2 Clean Pulls @ 90-100%/4×2 Jerk Dips with 3 second hold @ 105-110%
Additional Conditioning Work
3x500m Row (2 minute rest between efforts)