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 + 2 Front Squats + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean + 2 Front Squats + Jerk (Build to a peak set for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 Russian KB Swings (53/35)
12m/9w Push-ups
*RX+ 60 Double Unders, 7m/5w Strict HSPU
*Level 2 – 20 Double Unders, KB Swings (45/30), Push-up Negatives
*Level 1 – 2:1 Single Unders, KB Swings (35/25), Incline Push-ups
*Athlete Notes – Goal is 4-6+ rounds. KB swings should be moderately heavy but pushing for unbroken each round.
Buy-Out
Shoulder/Back Accessory:
3×10 – Banded Int. & Ext. DB Rotations/Dips or DB Tricep Ext/DB Reverse Flies
Oly Accessory:
4×2 Clean Pulls with Pause in Finish @ 85%/Jerk Dip Holds (2×20 seconds)
Additional Conditioning Work
6x200m Run (Rest 1:1)