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 (Power Clean)
Power Clean (6×2)
Performance:
Every 90 Seconds For 7:30 Minutes (6 Sets) Complete 2 Power Cleans (Start light and build up to a peak double)
Then…
Power Clean (3×1)
Every 90 Seconds For 3 Minutes (3 Attempts) Complete 1 Power Clean (Start slightly heavier than your last double and take 3 attempts to 1RM Power Clean)
Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Strict Press @ 60-65%
5 Strict Pull-ups
20 Band Face Pulls
Metcon (AMRAP – Reps)
Partner WOD:
Partner 1: 1 Minute Max Calorie Row
Partner 2: Max Clean and Jerks @ 50% of 1RM up to 135/95
*Clock will be set for 1 minute interval with 15 seconds rest to switch positions
*Each Partner will complete 5 rounds of each
Buy-Out
Shoulder/Back Accessory:
5×3 Bench Press – Build to a max set of 3
5×3 Pull-ups – Weight/Build to a max set of 3
Oly Accessory:
4×3 Clean Pull @ 100%
Additional Conditioning Work
3x1000m Row (3 minutes rest between efforts)