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 + Front Squat + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean + Front Squat + Jerk (Build to a peak set for the day)
Seated Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Seated Shoulder Press @ 60-70%
6 CTB Pull-ups @ 31X2
15 DB Seated External Shoulder Rotations
Metcon (Time)
3 Rounds For Time:
500m/400w Row
15 Hang Power Snatches (75/55)
15 Box Jump Overs (24/20)
*RX+ 95/65
*Level 2 – 65/45 and Box Jumps (20/18)
*Level 1 – 55/35 or DB Snatch and Step-ups
*Athlete Notes – 9-12 minute range. Hang power snatch should be something you can complete in 1-2 sets each round.
Buy-Out
Shoulder/Back Accessory:
4×15 – Seated External DB Rotations/12 Dips or DB Tricep Ext/15 Seated DB Reverse Flies
Oly Accessory:
4×2 – Clean Pull @ 110%/4×1 Push Press + Push Jerk + Split Jerk
Additional Conditioning Work
3x500m Row (2:1 rest after each effort)