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 DB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Seated DB Press
6 CTB Pull-ups
20 Band Face Pulls
Metcon (Time)
200m Run
21 Push Press (95/65)
15 Box Jumps (24/20)
100m Run
15 Ring Dips
100m Run
15 Box Jumps
21 Push Press
200m Run
*RX+ Push Press (115/75) and Weighted Ring Dips (45/25)
*Level 2 – Push Press 75/55, Band Assisted Ring Dips
*Level 1 – 65/45 or DB Push Press, 20/18/12 Box Jumps, and Box Dips or Push-ups
*Athlete Notes – 10-15 minute range. Pick a weight you can complete in 1-2 sets on push press. Scale ring dips as needed, should be in small chunks and quick singles later in the set.
Buy-Out
Shoulder/Back Accessory:
4×10 – Seated External DB Rotations/Dips or DB Tricep Ext/Seated DB Reverse Flies
Oly Accessory:
4×2 – Clean Pull @ 100%/4×1 Push Jerk + Split Jerk
Additional Conditioning Work
10 Rounds: Max Calorie Row (:30on/:30off)