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/Stability
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)
Power Clean + Front Squat + Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Clean + Front Squat + Jerk (Start at 60-70% and build to a peak single for the day)
DB Arnold Press (4 x 10-12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10-12 Seated Arnold Press
12-15 (Each Side) DB Row (Single Leg/anti-Rotation)
5 Strict HSPU, Ring Dips or 1 set of quality push-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
20 Alternating DB Snatch (45/25)
15 Push-ups
*RX+ 10 Strict Ring Dips or 30 Push-ups
*Level 2 – Alt. DB Snatch (35/20)
*Level 1 – Alt. DB Snatch (25/15)
*Athlete Notes – Goal is 4-6 rounds. DB Snatches should be completed in 1-2 sets each round. Small sets and quick singles on push-ups and dips.
Buy-Out
Shoulder/Back Accessory:
5×5 Paused Bench Press (3 Second Hold)
5×5 Tempo Pull-ups @ 31X1 (Weight as needed)
Oly Accessory:
4×2 Clean Pull + Clean High Pull @ 90%/4×2 Jerk Drive @ 105-110%
Additional Conditioning Work
4x500m Row (2 minutes rest between efforts)