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)
Clean Pull + Hang Clean + Jerk (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Jerk (Start at 65-70% and build to a peak single for the day)
DB Arnold Press (4 x 6-8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6-8 Seated Arnold Press
8-10 (Each Side) DB Row (Single Leg/anti-Rotation)
5 Strict HSPU, Ring Dips or 1 set of quality push-ups
Metcon (Time)
3 Rounds For Time:
21m/18w Calorie Row
15 Push Press (115/75)
9 CTB Pull-ups
*RX+ Push Press (135/95), Bar Muscle-ups or 2:1 CTB Pull-ups
*Level 2 – Push Press (95/65), Pull-ups
*Level 1 – Push Press (75/55), Band Assisted Pull-ups or Ring Rows
*Athlete Notes – 7-12 minute range. Push press should be moderately heavy but something you can push for 2 sets each round. Practice CTB if you’re close, work on singles.
Buy-Out
Shoulder/Back Accessory:
5×3 Paused Bench Press (3 Second Hold – Heavier than last week)
4×5 Tempo Pull-ups @ 31X1 (Weight as needed)
Oly Accessory:
4×2 Clean Pull + High Pull @ 85%/4×3 (Each Side) Split Press
Additional Conditioning Work
1000m/750m/500m/250m Row (4 min/3 min/2 min rests)