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 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
Power Clean (9×2)
Performance:
Every :90 Seconds For 12 Minutes (9 Sets) Complete 2 Power Cleans (Build to a peak double for the day or complete all sets at a working weight)
Alternating Seated DB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Seated DB Press
10 (Each Side) DB Row
:30-1:00 Plank Hold
Metcon (Time)
3 Rounds For Time:
400m Run
15 Shoulder to OH
15 Barbell Row
*Athlete Notes – Pick a weight that is challenging but you expect to go unbroken with on shoulder to OH. Same barbell for rows or sub 16 DB Row.
Buy-Out
Shoulder/Back Accessory:
5×5 Ring Row/5×5 Bench Press
Oly Accessory:
4×3 Clean Pulls @ 100%/4×3 Split Press
Additional Conditioning Work
4x500m Row (Rest 1:1)