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 and Jerk)
Hang Clean + Clean + 2 Jerks (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Clean + 2 Jerks (Start light and build to a peak single for the day or complete 7 sets at a working weight)
Seated Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Seated Press
10 Tempo Gorilla Row @ 21X1
:20-:30 L-Sit or Tuck Hold (Rings or Bar)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
16 Alternating DB Snatches (45/25)
8 Burpees
*RX+ 12 Burpees
*Level 2 – Alternating DB Snatches (35/20)
*Level 1 – Alternating DB Snatches (25/15)
*Athlete Notes – Goal is 3-5 rounds. DB snatches should be steady and unbroken each round.
Buy-Out
Shoulder/Back Accessory:
3×12 Barbell Row/10 Bench Press
Oly Accessory:
4×3 Clean Pull + Hi-Pull @ 75-80%/4×5 Split Press
Additional Conditioning Work
10x15m/12w Calorie Row (Rest :30)