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 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (9×2/1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ approximate percentages:
65×2, 70×2, 75×2, 80×2, 85×1, 90×1, 90×1, 95×1, 90×1
*Warm up with doubles at 50, 55 and 60%
*Reset from floor on all doubles
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press @ 60-65%
10 (Each Side) DB Row
5-10 Ring/Bar Dips (Weight as needed)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
21m/15w Calorie Row
14 Toes to Bar
7 Clean and Jerks @ 50%
*Level 2 – Knee Raises
*Level 1 – 2:1 Sit-ups
*Athlete Notes – Goal is 3-5 rounds. Toes to bar should be completed in small sets of 3-5 if breaking. Work on stringing these together and cycling reps even if not getting full toes to bar.
Buy-Out
Shoulder/Back Accessory:
4×6 –Tempo Shoulder Press @31X1/4×12 Single Arm DB Row
Oly Accessory:
4×3 Clean Pulls @ 100%/4×3 Jerk Balance
Additional Conditioning Work
8x100m Sprints (:30 rest between efforts)