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 400m Run
Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (Start light and build to a heavy peak for the day or complete all sets at a working weight)
Metcon (Time)
400m Run (Buy-in)
21-15-9
Shoulder to OH (115/75)
KB Swings (53/35)
2 x Sit-ups (42/30/18)
400m Run (Buy-out)
*RX+ STOH (135/95)
*Level 2 – STOH (95/65), KB Swings, (45/30), Box Jumps (20/18)
*Level 1 – STOH (75/55), KB Swings, (35/25), Box Jumps (18/12)
Buy-Out
Shoulder/Back Accessory:
3×12 Bent Over Flies/8 Tempo Bench Press @ 31X1
Oly Accessory:
4×2 Clean Pulls @ 100-105%/4×1 Jerk Dip + Jerk Drive
Additional Conditioning Work
2x800m Run (Rest 1:1)