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 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (10×2/1)
Performance:
Every 90 Seconds For 14 Minutes (10 Sets) Complete Clean and Jerks @ approximate percentages based off feel:
65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1
*Complete Warm-up Sets of: 55×2 and 60×2
Tempo Strict Press (31X2) (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Tempo Strict Press (31X2) @ 65-70%
8 (Each Side) Single Arm Tempo DB Row (31X2)
15 Bent Over Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 DB Push Press (45/25)
15 Box Jump Overs (24/20)
*Level 2 – DB Push Press (35/20) and Box Jumps (20/18)
*Level 1 – DB Push Press (25/15) and Step-ups
*Athlete Notes – Goal is 4-6 rounds. Push presses should be something you can do unbroken or in two sets each round.
Buy-Out
Shoulder/Back Accessory:
3×15 – Band Face Pulls/3×10 Lateral Raise/3×8 Arnold Press
Oly Accessory:
4×3 – Clean Pulls @ 110%/4×2 Jerk Dip @ 110-115%
Additional Conditioning Work
3x500m Row (2 minutes rest between efforts)