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 and Jerk (8×2/1)
Performance:
Every 2 Minutes For 14 Minutes (8 Sets) Complete Clean and Jerks @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1
Tempo Strict Press (31X2) (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Tempo Strict Press (31X2) @ 40-45%
10 DB Row + Bent Over Fly
20 Halo’s with plate (10 each way)
Metcon (Time)
500m Row
21-15-9
Ring Dips
KB Swings (53/35)
500m Row
*RX+ KB Swings (70/53)
*Level 2 – Banded Ring Dips/Bar Dips and KB Swings (45/25)
*Level 1 – Push-ups and KB Swings (35/20)
*Athlete Notes – 8-12 minute range. Dips should be something you can complete in 3-4 sets max each round. KB swings should be unbroken. Push hard on the row, rest before dips, catch your breath during dips.
Buy-Out
Shoulder/Back Accessory:
3×20 – Band Face Pulls/3×15 Lateral Raise/3×12 Arnold Press
Oly Accessory:
4×3 – Clean Pulls @ 100%/4×2 Jerk Drive @ 100%
Additional Conditioning Work
4x400m Run (2 minute rest between efforts) – if you’re doing Murph in a month, throw on the vest…