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 (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Start at 60-70% and build to a peak single for the day)
Seated Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Seated Press
12 Tempo Gorilla Row @ 21X1
:20-:30 L-Sit or Tuck Hold (Rings or Bar)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
7 Devils Press (45/25)
*Level 2 – Devils Press (35/20)
*Level 1 – Devils Press (25/15)
*Athlete Notes – Goal is 3+ to 6+ rounds. Pick a weight you can move unbroken and steady with throughout the entire workout.
Buy-Out
Shoulder/Back Accessory:
3×8 Barbell Row/6 Bench Press
Oly Accessory:
4×2 Clean Pull + Hi-Pull @ 85-90%/4×1 Jerk Dip
Additional Conditioning Work
1 Mile Run